At Home – Thu, Oct 20

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 alternating scorpion stretches

10 laying hip crossovers

10 laying leg swings/side

5 dive bombers

30 shoulder taps

40 mountain climbers

50 jumping jacks

Metcon (4 Rounds for reps)

EQUIPMENT

EMOM 16:

Min 1 | :45 plank hold

Min 2 | :45 handstand hold

Min 3 | Max DB split jerks

Min 4 | Rest

– Switch arms as needed.

BODYWEIGHT

EMOM 16:

Min 1 | :45 plank hold

Min 2 | :45 Handstand hold

Min 3 | Max distance broad jumps

Min 4 | Rest

– Switch arms as needed.

WORKOUT NOTES

15+ reps split jerks every round.

Heavy DB loading, if possible (50/70 lb).

Modify to push jerks if needed. Reduce the DB load if possible. Reduce plank and handstand hold duration as needed to complete unbroken.

Accessory Work (No Measure)

For completion:

50 deficit push-ups (2/4 in)

50 DB floor presses