At Home – Thu, Mar 30

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

10 alternating Samson stretch lunges

10 alternating spiderman stretches

10 hollow rocks

400-m jog

1 set:

10 walking lunge steps

10 v-ups

:30 DB farmers carry

400-m run

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 30:

800-m run

40 walking lunges

20 v-ups

100-m DB farmers carry

– Use two DBs.

BODYWEIGHT

AMRAP 30:

800-m run

40 walking lunges

20 v-ups

100-m weighted farmers carry
WORKOUT NOTES

3-5 rounds.

Light DB load (25/35 lb).

Reduce the run distance and the lunge volume to 30 reps, scale the v-ups to sit-ups, and reduce the load of the DBs to finish the first round in under 8:00.