At Home – Thu, Mar 16

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 PVC pass throughs

10 PVC overhead lunges

10 PVC overhead squats

10 T push-ups

200-m run

2 sets:

5 deficit push-ups

25-ft left-arm DB overhead walking lunge

25-ft right-arm DB overhead walking lunge

5 deficit push-ups

– Rest as needed between sets.

Metcon (Time)

EQUIPMENT

For time:

20 deficit push-ups (2/4 in)

150-ft single-arm DB overhead walking lunge

1,000-m run

150-ft single-arm DB overhead walking lunge

20 deficit push-ups (2/4 in)

SCORE:TOTAL TIME

BODYWEIGHT

For time:

20 deficit push-ups (2/4 in)

150-ft overhead weighted lunge

1,000-m run

150-ft overhead weighted lunge

20 deficit push-ups (2/4 in)
WORKOUT NOTES

10:00-15:00.

Light DB load (25/35 lb).

Scale the push-ups to the knees, reduce the load of the DB, and reduce the run to 800-m to maintain the stimulus.

Skill Work (No Measure)

Accumulate:

50 supermen

50 weighted Russian twists.