At Home – Sat, Feb 25

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

:30 step-ups

10 single-DB deadlifts

10 single-DB presses

:30 step-ups

10 DB deadlifts

10 DB presses

:30 step-ups

10 alternating DB hang snatches

3 sets:

3 DB hang power snatches

5 push-ups

7 air squats

– Rest as needed between sets.

Pre Workout (No Measure)

Every :30 for 10 sets:

1 PVC overhead squat

– Hold the bottom for :05.

Metcon (AMRAP – Reps)

EQUIPMENT

On a 15:00 clock:

Max step-ups (knee height)

– Starting at 0:00 and every 3:00 after perform 2 rounds:

3 DB hang power snatches

6 push-ups

9 air squats

– Use two dumbbells.

BODYWEIGHT

On a 15:00 clock:

Max step-ups (knee height)

– Starting at 0:00 and every 3:00 after perform 2 rounds:

3 burpees

6 push-ups

9 air squats
WORKOUT NOTES

100+ step-ups total and each 3-6-9 in 1:30 or less.

Moderate DB load (35/50 lb).

Reduce DB loading, reduce the volume to 3-5-7, scale push-ups to the knees, and lower the height of the step-ups as needed.