At Home – Tue, Feb 14

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

10 PVC pass throughs

5 windmills/arm

:20 shoulder taps

:20 lateral line hops

:20 air squats

3 sets:

6 DB power snatches

3 DB overhead squats/arm

6 object jump-overs

6-10 push-ups

– Rest as needed between sets.

Pre-Workout (6 Rounds for weight)

EMOM 6:

4-6 DB hang squat snatches

Metcon (Checkmark)

EQUIPMENT

AMRAP 5:

10 DB overhead squats

20 object jump-overs (knee height)

30 DB swings

– Use one DB.

Rest 5 minutes

AMRAP 5:

10 DB power snatches

20 object jump-overs (knee height)

30 DB renegade rows.

– Use one DB for the snatches and two for the rows.

BODYWEIGHT

AMRAP 5:

10 jumping air squats

20 object jump-overs (knee height)

30 push-ups

Rest 5 minutes

AMRAP 5:

10 burpees

20 object jump-overs (knee height)

30 push-ups
WORKOUT NOTES

1-2 rounds/AMRAP.

Moderate DB load (35/50 lb).

Reduce DB load as needed. Substitute DB overhead squats with overhead lunges. Reduce volume to 10-15-20 as needed.