At Home – Wed, Nov 16

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

5 DB windmills/arm

5 DB split squats/leg

10 v-ups

10 supermen

1 set:

5 tempo push-ups (:03 down)

10 slow shoulder taps

5 pause push-ups (:03 @ bottom)

10 DB bent over rows/arm

5 explosive push-ups

2 sets:

:20 DB bent over rows

:20 DB floor presses

– Rest :20 between movements.

Metcon (12 Rounds for reps)

EQUIPMENT

EMOM 12:

Minute 1 | :30 dumbbell bent over rows

Minute 2 | :30 dumbbell floor presses

BODYWEIGHT

EMOM 12:

Minute 1 | :30 weighted v-ups

Minute 2 | :30 hand-release push-ups
WORKOUT NOTES

10+ reps each minute.

Any DB loading may be used, but the heavier the better.

Scale to reps with just one DB if necessary. Perform :20 of reps on one arm and :20 on the other each minute.

Accessory Work (3 Rounds for distance)

3 sets:

On a 2:00 clock:

200-m run

Max distance DB farmer carry

– Rest 2:00 between sets.

– Use two DBs.