At Home – Wed, Dec 28

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

:30 plank hold

10 single-leg toe touches/leg

10 plank shoulder taps

– Hold the shoulder taps for :02 on one arm.

2 sets:

5 deficit DB deadlifts

– Rest as needed between sets.

2 sets:

2 wall walks

5 deficit DB deadlifts

– No rest between sets.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 8:

2 wall walks

5 deficit DB deadlifts

BODYWEIGHT

AMRAP 8:

2 wall walks

3 left-leg single-leg squats

3 right-leg single-leg squats
WORKOUT NOTES

8+ rounds. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the floor.

Heavy DBs (50/70 lb or heavier). Use two DBs.

Reduce DB load as needed and reduce wall walk ROM to as little as just moving the feet without moving the hands.