At Home – Fri, Apr 14

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 5:00 clock:

Jog

– Increase pace in the final 1:00.

2 sets:

:20 air squats, immediately into…

20 double-unders

– Rest 1:00 between sets.

2 sets:

15 double-unders, immediately into…

10 DB swings

– Rest 1:00 between sets.

2 sets:

15 double-unders, immediately into…

7 burpees

– Rest 1:00 between sets.

Metcon (AMRAP – Reps)

EQUIPMENT

For total reps:

1:00 double-unders

1:00 air squats

2:00 double-unders

2:00 DB swings

3:00 double-unders

3:00 burpees

BODYWEIGHT

For total reps:

1:00 shuttle runs (25 ft)

1:00 air squats

2:00 shuttle runs

2:00 DB swings

3:00 shuttle runs

3:00 burpees
WORKOUT NOTES

50+ double-unders/1:00 and 40+ reps for each of the other movements.

Light DB load (35/50 lb).

Scale to single-unders if unable to string together single-single-doubles and reduce the DB load to complete 20+ unbroken reps.

Post Workout (No Measure)

EMOM 8:

Min. 1 | 10 double-DB bent over rows

Min. 2 | :10-:30 L sit hold