At Home – Sat, Dec 24

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

10 air squats

10 sumo stance squats

10 narrow stance squats

10 pause air squats

10 alternating spiderman stretches

1 set:

5 pause DB goblet squats

5 DB goblet squats

10 hand-release push-ups

1 set:

5 pause DB squats

5 DB squats

10 hand-release push-ups

Metcon (Time)

EQUIPMENT

For time with a partner:

150 hand-release push-ups

120 DB front squats

SCORE:TOTAL TIME

BODYWEIGHT

For time with a partner:

150 hand-release push-ups

150 weighted front squats
WORKOUT NOTES

15:00-20:00.

Moderate DB load (35/50 lb or heavier). Use two DBs.

Reduce DB load and/or use just one DB as needed and scale HR push-ups to the knees.

Post Workout (No Measure)

3 sets:

20 DB good mornings

10 DB goblet quarter squat side-steps (left)

10 DB goblet quarter squat side-steps (right)