At Home – Fri, Sep 2

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On an 8:00 clock:

10 PVC pass throughs

10 PVC overhead squats

5 elbow instep + reach/side

5 consecutive step-ups/leg

10 hand-release push-ups

2 sets:

:20 jumps to an object

:20 DB rows

:20 DB squats

:20 single-DB thrusters

:20 DB step-ups

– Rest :10 between movements and 1:00 or more between sets.

Accessory Work

Metcon (5 Rounds for weight)

5 sets:

10 alternating seated DB seesaw shoulder press

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

50 jumps to an object

50 DB rows

50 DB front squats

50 single DB thrusters

50 DB step-ups to an object

BODYWEIGHT

AMRAP 12:

50 jumps to an object

50 sit-ups

50 weight squats

50 weighted thrusters

50 weighted step-ups to an object

WORKOUT NOTES:

Finish the thrusters at a minimum, but try to get back to the 2nd round.

Light DB loading (less than 35/50 lbs).

Scale the height of the jumps and step-ups. Squat with a lighter DB or object as needed.