At Home – Thu, Dec 15

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

:20 hollow hold

:20 shoulder taps

1:00 shuttle run

– Rest :10 between movements.

1 set:

:20 tuck-ups

:20 DB bent over rows

:30 shuttle runs (fast)

– Rest :10 between movements.

2 sets:

5 v-ups

5 DB bent over rows

5 shuttle runs

– Rest :30 between sets.

Pre Workout (5 Rounds for weight)

5 rounds:

100-ft single-arm DB overhead carry/arm

– Rest 1:00-1:30 between rounds.

Metcon (Time)

EQUIPMENT

For time:

21-18-15-12-9 reps:

V-ups

DB bent over rows

Shuttle runs

– 1 shuttle run = 25 ft/8-m.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

21-18-15-12-9 reps:

V-ups

Alternating DB plank pull-throughs

Shuttle runs

– 1 shuttle run = 25 ft/8-m.
WORKOUT NOTES

10:00-12:00.

Moderate DBs (35/50 lb). Use one or two DBs.

Scale v-ups to tuck-ups or hollow rocks, use just one DB, and reduce shuttle run distance to 15 feet as needed.