At Home – Tue, Apr 18

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

10 alternating scorpion stretches

10 push-ups

10 single-DB shoulder presses

5 split squats/leg

1 set:

10 alternating hip crossovers

5 dive bomber push-ups

5 single-DB squats

5 single-DB thrusters

5 hand-release knee push-ups

1 set:

10 single-DB thrusters

10 hand-release push-ups

Pre Workout (5 Rounds for weight)

EMOM 5:

5-8 DB hang squat cleans

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

3 single-DB thrusters

3 hand-release push-ups

6 single-DB thrusters

6 hand-release push-ups

9 single-DB thrusters

9 hand-release push-ups

Etc …

– Continue to add 3 reps to both movements until time expires.

BODYWEIGHT

AMRAP 10:

3 jumping air squats

3 hand-release push-ups

6 jumping air squats

6 hand-release push-ups

9 jumping air squats

9 hand-release push-ups

Etc …

– Continue to add 3 reps to both movements until time expires.
WORKOUT NOTES

Somewhere in the round of 15 to 21.

Light DB load (25/35 lb or less).

Reduce the load of the DB to complete up to 12 reps unbroken. Scale the HR push-ups to the knees to maintain sets of 5+.