At Home – Sat, Apr 15

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 alternating scorpion stretches

10 alternating spiderman stretches

5 wall squats

10 DB shoulder presses

100-m jog

2 sets/arm:

5 DB hang muscle snatches

5 DB overhead squats to a target

3-5 DB hang squat snatches

– Rest as needed

Metcon (Time)

EQUIPMENT

10 rounds for time:

100-m run

3 left-arm DB hang squat snatches

3 right-arm DB hang squat snatches

SCORE:TOTAL TIME

BODYWEIGHT

10 rounds for time:

100-ft weighted front carry

25-ft broad jump
WORKOUT NOTES

9:00-15:00.

Moderate-to-heavy DB load (35/50 lb or heavier).

Reduce DB loading and squat to a target to work the skill of the movement while maintaining the stimulus.

Post Workout (No Measure)

3 sets:

:30 side-plank hold, left

:30 side-plank hold, right

:30 DB RDLs

– Rest :15 between movements.