At Home – Fri, Dec 2

CrossFit Timoro – At Home

Warm-Up (No Measure)

1 set:

:30 jumping jacks

10 alternating scorpions

10 DB bent over rows/arm

1 set:

5 tempo push-ups

5 push-ups

10 DB bent over rows

1 set:

:20 DB floor press

– Rest :10

:20 DB bent over rows

Pre-Workout (No Measure)

10 sets:

Run :30

Rest :30

Metcon (5 Rounds for reps)

EQUIPMENT

5 rounds for max reps:

DB floor presses

DB bent over rows

– Rest as needed between rounds.

BODYWEIGHT

5 rounds for max reps:

Push-ups

V-ups

– Rest as needed between rounds.
WORKOUT NOTES

10-15+ reps/movement.

DB loads as heavy as possible.

Reduce load and increase rest as needed.