At Home – Thu, Mar 9

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

1:00 unweighted good mornings

1:00 torso twists

1:00 alternating high plank reach throughs

1:00 alternating spiderman stretch

1:00 inchworms

– No rest between movements.

1 set:

10 “strict” burpees

10 DB deadlifts

3 sets:

:20 DB burpees

– Rest :40 between sets.

Pre Workout (6 Rounds for reps)

EMOM 6:

Min. 1 | :30 left-arm DB bent over rows

Min. 1 | :30 right-arm DB bent over rows

– Complete as many reps as possible.

Metcon (Time)

EQUIPMENT

For time:

100 DB burpees

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

100 burpee + push-up to a target (12 in)
WORKOUT NOTES

13:00 -18:00.

Moderate DB load (35/50 lb).

Reduce DB load, scale to using just 1 DB, and reduce overall volume to 70 reps as needed to maintain 5+ reps/minute.