At Home – Mon, Aug 22

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

200-m run

:30 burpee

200-m run

:45 burpee

200-m run

1:00 burpee

1 set:

:30 hamstring scoops/side

10 down-dog to cobra

2 sets:

6 DB hang power cleans

8 DB deadlifts

100-m run with DB

– Rest 1:00 between sets and sprint the 2nd.

Metcon

Metcon (Time)

EQUIPMENT

For time:

30 DB hang power cleans

40 DB deadlifts

500-m run with DB

BODYWEIGHT

For time:

30 v-ups

40 double-knee tucks in plank

50 burpees

WORKOUT NOTES

*4:00-6:00.

*Use a light loading that allows for fast reps and large sets (less than 35/50 lb).

*Reduce load or use just one arm/DB as needed.

Accessory Work

Metcon (10 Rounds for weight)

Every :30 for 10 sets:

5 DB muscle cleans

– Must be touch and go reps.