28
Apr
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.