At Home – Thu, May 4

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

10 knee push-ups

10 PVC pass throughs

5 step back lunge + high knee jump/leg

10 goblet squats

10 DB presses

[Pre-workout skill]

2 sets:

10 DB power snatches

– Use two DBs if possible.

Pre-Workout (No Measure)

EMOM 5:

3 wall squats

– Hold the bottom of each rep for :03.

Metcon (10 Rounds for reps)

EQUIPMENT

EMOM 10:

:30 DB power snatches

BODYWEIGHT

10 sets:

:20 handstand shoulder taps

– Rest :10.

:20 jumps to or over an object

– Rest :10.
WORKOUT NOTES

12+ reps if using one DB, 6+ reps if using two DBs.

Heavy DB load (5070 lb) if using one DB. Moderate DB load (35/50 lb) if using two DBs.

Reduce DB load as needed to maintain the stimulus. Scale to reps from the hang or with just one arm to work around injuries.