At Home – Fri, Mar 3

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

200-m jog

10 Samson stretch walking lunges

10 DB deadlifts (:03 descent)

1 set:

10 alternating heel-hooked single-leg squats

100-m DB farmers carry

10 alternating single-leg squats

Metcon (Time)

EQUIPMENT

For time:

800-m DB farmers carry

– Perform 20 alternating single-leg squats every time you put the DBs down.

– Use two DBs.

SCORE:

TOTAL TIME

BODYWEIGHT

For time:

800-m DB farmers carry

– Perform 20 alternating single-leg squats every time you put the DBs down.
WORKOUT NOTES

10:00-15:00

Moderate DB load (35/50 lb).

Reduce the DB load to complete at least 150-m or more each attempt. Reduce overall distance by stopping the workout after putting the DBs down a 6th time (no more than 100 squats).

Skill Work (Checkmark)

Every 2:00 x 5 sets:

100-m run

:20 L-sit hold