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.