At Home – Fri, Apr 28

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

5 squat-to-stands

10 air squats

:20 Samson stretch/leg

5 wall squats

1 set:

10 single-DB thrusters

10 single-DB bent over rows

2 sets:

7 DB thrusters

7 DB bent over rows

– Use two DBs

– Rest 1:00 between sets.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

9 DB thrusters

9 DB bent over rows

– Use two DBs.

BODYWEIGHT

AMRAP 12:

9 weighted thrusters

9 weighted sit-ups
WORKOUT NOTES

10+ rounds.

Light DBs (20/35 lb).

Reduce DB load to complete every set of thrusters and rows unbroken.

Post Workout (No Measure)

Post-workout:

3 sets:

1:00 weighted carry

– Rest as needed between sets.