At Home – Fri, Jan 20

CrossFit Timoro – At Home

Warm Up (No Measure)

On an 8:00 clock:

5 over-the-fence/direction

10 fast toe touches

10 lunge steps for distance

10 up-downs + max vertical jump and reach

1 set:

6-8-10:

DB step-ups

DB power cleans

– Rest :30-1:00 between rounds.

Metcon (Time)

EQUIPMENT

For time:

21-15-9-15-21:

DB step-ups (knee height)

DB power cleans

– Use two DBs.

BODYWEIGHT

For time:

21-15-9-15-21:

Shuttle runs (25 ft)

Hand-release push-ups

– For this workout, a shuttle run is JUST running down 25 ft. Down and back (50 ft) is 2 reps.
WORKOUT NOTES

10:00-12:00.

Light DB load (25/35 lb).

Reduce the DB load and the height of the step-ups as needed. Scale to one DB if necessary.

Post Workout (No Measure)

For completion:

100 hollow rocks

– Perform a :30 plank hold every break.