At Home – Wed, Apr 12

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

10 supermen

10 single-DB deadlifts

10 single-DB presses

10 alternating back-step lunges

1 set:

10 supermen

10 alternating single-DB cleans

10 single-arm DB push presses/arm

10 alternating single-leg squats to a target

2 sets:

10 alternating DB snatches

10 alternating single-leg squats

– Rest as needed.

Metcon (Time)

EQUIPMENT

5 rounds for time:

20 alternating single-leg squats

20 alternating DB snatches (35/50 lb)

SCORE:TOTAL TIME

BODYWEIGHT

5 rounds for time:

20 alternating single-leg squats

20 weighted ground-to-overheads
WORKOUT NOTES

8:00-14:00.

Light DB loading (35/50 lb).

Reduce single-leg squat volume to as few as 10 reps, squat to a target, and reduce the DB load as needed to maintain the stimulus.

Post Workout (Checkmark)

EMOM 10:

Min. 1 | 3 wall squats

Min. 2 | 4-6 alternating DB hang squat snatches