At Home – Tue, Nov 8

CrossFit Timoro – At Home

Warm-Up (No Measure)

1 set:

10 over-the-fences

10 cossack squats

10 wall squats

1:00 jump rope

1 set:

5 DB goblet pause squats

5 DB goblet squats

200-m run

:30 single-single-double

1 set:

3 DB pause squats

5 DB squats

200-m run

:30 double-unders

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

400-m run

8 DB squats

30 double-unders

BODYWEIGHT

AMRAP 12:

400-m run

8 weighted squats

30 lateral hops over a line
WORKOUT NOTES

3-5 rounds.

Moderate load DBs (35/50lbs).

Reduce the run to 300-m to finish faster than 2:00, reduce the DB load, and scale to 15 double-unders or :30 of practice.

Accessory (6 Rounds for weight)

Pre-workout:

Every 1:30 x 6 sets:

6 DB thrusters