At Home – Tue, Apr 11

CrossFit Timoro – At Home

Warm Up (No Measure)

4 sets:

:30 walk

:30 easy jog

:30 run

– No rest between each pace.

2 sets:

12 alternating shoulder taps

8 alternating DB renegade rows

– Rest as needed

1 set:

200-m run

10 DB renegade rows

– Sprint!

Metcon (5 Rounds for reps)

EQUIPMENT

5 x AMRAP 3:

400-m run

Max-rep DB renegade rows

– Rest 1:00 between AMRAPs.

BODYWEIGHT

5 x AMRAP 3:

400-m run

Max-rep sit-ups

– Rest 1:00 between AMRAPs.
WORKOUT NOTES

Runs completed by 2:15 and 10+ rows/round.

Moderate DB load (35/50 lb).

Shorten the run to 300-m and reduce the DB loading as needed to complete 10+ rows/round.

Post Workout (5 Rounds for reps)

5 sets:

5-15 bench dips

– Rest 1:00 between sets.