12
Feb
At Home – Sun, Feb 12
CrossFit Timoro – At Home
Warm Up (No Measure)
1 set:
12 walking lunge steps
10 plank shoulder taps
:30 single-unders
1 set:
12 DB goblet lunges
10 DB shoulder presses
10 alternating DB plank rows
:20 double-unders
1 set:
25-ft DB overhead walking lunges
7 DB bent-over rows
25-ft DB overhead walking lunges
30 double-unders
Pre-Workout (6 Rounds for weight)
EMOM 6:
25-ft double-DB overhead walking lunges
Metcon (AMRAP – Rounds and Reps)
EQUIPMENT
AMRAP 15:
10 DB bent-over rows
25-ft DB overhead walking lunges
100 double-unders
25-ft DB overhead walking lunges
– Use one dumbbell.
BODYWEIGHT
AMRAP 15:
15 push-ups
25-ft weighted overhead walking lunge
400-m run
25-ft weighted overhead walking lunge
– Use one dumbbell.
WORKOUT NOTES
4-6 rounds.
Moderate DB load (35/50 lb).
Reduce DB loading and scale double-unders to 50 reps or 100 singles.