At Home – Wed, Apr 5

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

200-m jog

20 alternating shoulder taps

10 knee push-ups

5 windmills/side

5 wall squats

1 set/arm:

5 DB shoulder presses

5 DB hang snatches

5 DB step-back lunges

5 DB overhead squats

– Squat to a target as needed.

1 set:

200-m run

10 DB bent over rows

3 single-arm DB overhead squats/arm

Pre Workout (No Measure)

EMOM 12:

Min. 1 | 3-5 PVC power snatches

Min. 2 | 3-5 PVC snatch balances

Min. 3 | 3-5 PVC squat snatches

– Hold the receiving position of each lift for :01.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

400-m run

15 DB bent over rows

10 single-arm DB overhead squats

– Use one DB.

BODYWEIGHT

AMRAP 12:

400-m run

15 sit-ups

20 PVC overhead squats
WORKOUT NOTES

3+ rounds.

Moderate load DB (35/50 lb).

Reduce the run distance, squat to a target, and reduce the DB volume to maintain the stimulus.