At Home – Mon, Apr 24

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

:20 alternating toy soldiers

:20 alternating Cossack squats

:20 alternating plank hip taps

:20 push-ups to down-dog

– Rest :10 between movements.

Pre-workout accessory:

1 set:

10 single-DB presses

5 single-arm DB push jerks/arm

5 DB push jerks

1 set:

400-m run (moderate pace)

10 DB push jerks

Pre-Workout (No Measure)

On a 10:00 clock:

Handstand practice

– Scale to a pike, wall, or freestanding handstand.

Metcon (Time)

EQUIPMENT

4 rounds for time:

400-m run

15 DB push jerks

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

4 rounds for time:

400-m run

15 handstand push-ups
WORKOUT NOTES

10:00-13:00.

Moderate load DBs (35/50 lb).

Reduce DB load to complete each round in 1-3 sets. Reduce the run distance to finish in 2:15 or less.