At Home – Mon, Nov 7

CrossFit Timoro – At Home

Warm-Up (No Measure)

2 sets:

10 arm circles/direction

10 arm swings across

10 PVC pass throughs

10 alternating plank reaches

10 prone snow angels

10 push-ups

1 set:

:20 DB bench presses

– Rest :20

:20 DB push-ups

– Rest :20

:20 hand-release push-ups

– Rest :20

Metcon (9 Rounds for reps)

EQUIPMENT

Every 2:00 for 3 sets:

:30 DB bench presses

Every 2:00 for 3 sets:

:30 DB push-ups

Every 2:00 for 3 sets:

:30 hand-release push-ups

BODYWEIGHT

Every 2:00 for 3 sets:

:30 strict handstand push-ups

Every 2:00 for 3 sets:

:30 deficit push-ups

Every 2:00 for 3 sets:

:30 hand-release push-ups
WORKOUT NOTES

7+ reps for all movements.

Use heavy DBs if possible (50/70 lbs).

Increase the interval to every 2:30 or every 3:00 if needed. Scale the push-ups to the knees.

Skill Work (5 Rounds for reps)

Post-workout:

5 sets:

:30 DB bent over rows

– Rest 1:00