At Home – Tue, Jan 17

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

20 arm circles/direction

10 arm swings overhead

10 torso twists/direction

10 alternating plank reach throughs

10 alternating scorpion stretches

EMOM 9:

Min. 1 | :40 mountain climbers

Min. 2 | :40 shoulder taps

Min. 3 | :40 burpees

2 sets:

10 DB bent over rows

10 push-ups

– Rest 1:00 between sets.

Metcon (7 Rounds for reps)

EQUIPMENT

Every 3:00 for 7 sets:

:30 DB bent over rows

:30 push-ups

– No rest between movements.

– Use two DBs.

BODYWEIGHT

Every 3:00 for 7 sets:

:45 sit-ups

:45 push-ups

– No rest between movements.
WORKOUT NOTES

12+ reps for each movement every set.

Moderate-to-heavy DB load (35/50 lb or heavier).

Reduce the DB load and scale the push-ups to the knees as needed.