At Home – Wed, Mar 22
CrossFit Timoro – At Home
Warm Up (No Measure)
1 set:
:30 jumping jacks
10 alternating spiderman stretches
5 wall squats
10 DB deadlifts
:30 plank hold
1 set:
:30 jumping jacks
10 pause DB goblet squats
10 DB swings to eye level
10 strict sit-ups
1 set:
:30 jumping jacks
10 DB swings
10 partner weighted sit-ups
Metcon (Time)
EQUIPMENT
5 rounds for time with a partner:
20 DB front squats
30 DB swings
40 partner weighted sit-ups (~20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
– Use two DBs for the squats and one for the swings
SCORE:TOTAL TIME
BODYWEIGHT
5 rounds for time with a partner:
20 weighted front squats
30 lateral burpees-over-partner
40 partner weighted sit-ups
– One partner holds a plank while the other performs a burpee with a lateral jump over their torso.
– Alternate reps on the sit-ups.
WORKOUT NOTES
17:00-24:00.
Moderate DB load (35/50 lb).
Reduce DB and sit-up load as needed to maintain the stimulus.