At Home – Sat, Dec 10

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 5:00 clock:

:45 jog

:15 run

– No rest between movements.

1 set:

10 alternating scorpion stretches

10 alternating hip crossovers

5 weighted sit-ups

5 double-DB bent over rows

1 set:

200-m run

10 weighted sit-ups

5-8 double-DB bent over rows

Metcon (Time)

EQUIPMENT

4 rounds for time:

400-m run

20 weighted sit-ups

10 double-DB bent over rows

SCORE:TOTAL TIME

BODYWEIGHT

4 rounds for time:

400-m run

20 weighted sit-ups

10 handstand push-ups
WORKOUT NOTES

12:00-17:00.

Moderate DB load (35/50 lb).

Maintain the 400-m run, reduce the load of the sit-ups, and perform single-DB bent-over rows.

Post Workout (3 Rounds for reps)

3 sets:

Max-rep unbroken hollow rocks

– Rest 1:00 between sets.