At Home – Thu, Sep 15

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 cossack squats

10 samson stretch lunges

2:30 run

– Run 1:15 out and then turn around.

EMOM 5:

2 wall squats

– Hold the bottom for :03-:05.

2 sets:

200-m sprint

:20 DB squats.

– Rest 1:00-2:00 between sets.

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

AMRAP 12:

Run 2,000-m

Max-rep DB front squats

BODYWEIGHT

AMRAP 12:

Run 2,000-m

Max-rep weighted squats

WORKOUT NOTES

Finish the run by 9:00 and complete 20+ front squats.

As heavy as possible on DB loading (50/70 lbs).

Reduce run volume to finish by 9:00, reduce DB load as needed.

Accessory Work

Metcon (8 Rounds for reps)

8 sets:

:20 air squats

– Rest :10