At Home – Sat, Apr 22

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 7:00 clock:

10 arm swings across

10 plank shoulder taps (slow)

5 pike push-ups (floor)

5 single-leg toe touches/leg

20 single-unders

1 set:

:20 handstand hold

3-5 handstand push-ups

5-10 DB deadlifts

10 sit-ups

20 double-unders

– Slow and steady.

1 set:

5 handstand push-ups

7 DB deadlifts

9 sit-ups

20 double-unders

– Sprint!

Metcon (5 Rounds for time)

EQUIPMENT

5 rounds, each for time, of:

20 handstand push-ups

30 DB deadlifts

40 sit-ups

50 double-unders

– Use two DBs.

– Rest 3:00 between rounds.

SCORE:TOTAL TIME

BODYWEIGHT

5 rounds, each for time, of:

20 handstand push-ups

30 weighted deadlifts

40 sit-ups

50 lateral line hops

– Rest 3:00 between rounds.
WORKOUT NOTES

All rounds completed in 5:00 or less.

Light DB load (35/50 lb).

Reduce HSPU volume to 10-15 reps to finish in less than 2:00. Scale the DB load to complete every round in 1-2 sets. Anchor feet to reduce the difficulty of the sit-ups and/or reduce the volume to 30 reps. Scale to single-unders or 25 double-unders.