At Home – Fri, Jan 13

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

:30 single-unders

5 elbow instep + hamstring stretch/leg

5 wall squats

1 set:

:30 single-unders

20 alternating spiderman stretches

5 wall squats

1 set:

20 double-unders

3 DB front squats

5 DB thrusters

2 sets:

20 double-unders

6 DB thrusters

– No rest between sets.

Metcon (Time)

EQUIPMENT

10 rounds for time:

9 DB thrusters

35 double-unders

SCORE:

TOTAL TIME

BODYWEIGHT

10 rounds for time:

9 weighted thrusters

35 lateral hops over an object
WORKOUT NOTES

10:00-15:00 for most, but no more than 20:00.

Light-to-moderate DB load (25/35 lb). Use two DBs.

Reduce the reps of the thrusters and/or double-unders, use just one DB, and scale to single-unders as needed.

Skill Work (8 Rounds for weight)

EMOM 8:

3 DB thrusters

– Build in load and/or move AFAP.