At Home – Sat, Dec 3

CrossFit Timoro – At Home

Warm-Up (No Measure)

On a 6:00 clock:

20 mountain climbers

10 alternating spiderman stretches

5 dive bombers

1 wall walk (:10 hold)

2 sets:

5 single-DB thrusters

3 handstand push-ups

2 DB burpee squat cleans

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 30 with a partner:

10 single-arm dumbbell thrusters

6 handstand push-ups

2 DB burpee squat cleans

– One partner works at a time.

– Each partner completes a full round before switching.

BODYWEIGHT

AMRAP 30 with a partner:

10 air squats

6 handstand push-ups

10 alternating single-leg squats

– One partner works at a time.

– Each partner completes a full round before switching.
WORKOUT NOTES

15-20 rounds.

Moderate DB load (35/50 lb).

Scale HSPU to pike push-ups, reduce the DB load, and use only just 1 DB for the DB burpee squat cleans.