At Home – Thu, Mar 2

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

10 Cossack squats

10 “T” push-ups

5 pause goblet squats

5 goblet squats

– Add load to the Cossack and goblet squats as desired.

2 sets:

10 single-DB thrusters

5-10 double-DB bent-over rows

– Rest as needed.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

20 single-DB thrusters

10 double-DB bent over rows

BODYWEIGHT

AMRAP 10:

20 air squats

10 hand-release push-ups
WORKOUT NOTES

4-6 rounds.

Moderate DB load (35/50 lb).

Reduce the DB load to complete every round in 1-2 sets.

Skill Work (Checkmark)

4 rounds:

:20 weighted Russian twists

– Rest :10

:20 handstand hold

– Rest :10