At Home – Fri, Mar 31

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 7:00 clock:

30 single-unders

5 single-leg toe touches/leg

5 side plank reach-throughs/side

10 single-DB thrusters

1 set:

10 jumps-to-target

10 DB good mornings

10 single-DB bent over rows

– Move slowly.

2 sets:

10 jumps-to-target

10 single-DB good mornings

7 double-DB bent over rows

– Move quickly.

Metcon (Time)

EQUIPMENT

For time:

21-18-15-12-9:

Jumps-to-target (12 in)

DB good mornings

Double-DB bent over rows

– Use one DB for the good mornings and two for the rows.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

21-18-15-12-9:

Jumps-to-target (12 in)

Supermen

Push-ups
WORKOUT NOTES

10:00-15:00.

Light DB load (25/35 lb) for the good mornings, heavier for the rows.

Reduce the load and the height of the target to maintain the stimulus. The jumps and good mornings should be unbroken.

Post Workout (Checkmark)

Accumulate:

1:30-3:00 table-top hold