At Home – Tue, Mar 7

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 7:00 clock:

10 arm swings across

10 arm swings overhead

:20 hollow hold

25-ft DB overhead carry/arm

– Cycle through each movement for 7:00 at a steady pace.

1 set:

5-10 single-arm DB presses/arm

– Hold the top of each rep for :03.

1 set:

5 tempo DB shoulder press

– Hold the top for :03 and lower for :03.

1 set:

5-10 DB shoulder presses

Pre Workout (Checkmark)

Pre-workout:

3 sets for speed:

100-m run

10 up-downs

– Rest 1:00

3 sets for speed:

100-m run

10 v-ups

– Rest 1:00

3 sets for speed:

100-m run

10 push-ups

Metcon (5 Rounds for reps)

EQUIPMENT

5 sets for reps:

:30 DB shoulder presses

– Rest 3:00 between sets.

– Use two DBs.

BODYWEIGHT

5 sets for reps:

:30 strict handstand push-ups

– Rest 3:00 between sets.
WORKOUT NOTES

Unbroken sets, regardless of total reps.

Heavy DB loading (50/70 lb), but lighter DBs may be used — simply perform more reps!

Scale the DB load, scale to just 1 DB, or substitute with another pressing variation if unable to go overhead.