At Home – Thu, Oct 13

CrossFit Timoro – At Home

Warm-Up (No Measure)

1 set:

1:00 run

10 walking lunge steps

15 hollow rocks

:30 sumo squat hold

1 set:

1:00 run

10 DB lunges

10 feet-anchored sit-ups

10 squat-to-stands

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20 with a partner:

P1: 400-m run

P2: AMRAP:

10 DB lunges

15 feet-anchored sit-ups

– Partners alternate after one partner finishes the 400-m run.

BODYWEIGHT

AMRAP 20 with a partner:

P1: 400-m run

P2: AMRAP:

10 weighted lunges

15 feet-anchored sit-ups

– Partners alternate after one partner finishes the 400-m run.

WORKOUT NOTES

5-6 rounds of the run, 10+ rounds of the lunges and sit-ups/person.

Light DB loading (Less than 35/50 lb).

Maintain the run volume and simple manageable paces. This workout will scale itself between partners. Reduce lunge load as needed.

Accessory Work (Weight)

3 sets:

25 weighted good mornings