At Home – Wed, Dec 14

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

20 step-ups

20 toe touches

100-ft bear crawl

1 set:

15 single-DB step-ups

8 suitcase DB deadlifts/side

50-ft single-arm DB farmers carry/side

1 set:

10 DB step-ups

10 DB deadlifts

100-ft DB farmers carry

– Rest as needed between movements

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10 min:

12 DB step-ups

12 DB deadlifts

100-ft DB farmers carry

BODYWEIGHT

AMRAP 10 min:

12 weighted box step-ups

12 weighted deadlifts

100-ft weighted carry
WORKOUT NOTES

~5 rounds.

Light DBs (25/35 lbs). Use two DBs. Low step-up target (20 in).

Reduce DB load and/or use one DB as needed. Reduce step-up height as needed.

Pre Workout (No Measure)

Accumulate:

50 DB push-up + renegade row

– One rep = 1 push-up + 1 renegade row.