At Home – Wed, Nov 30

CrossFit Timoro – At Home

Warm-Up (No Measure)

2 sets:

:30 jump rope

10 Samson stretch lunges

10 hollow rocks

10 supermen

10 DB bent over rows

10 DB presses

10 DB squats

1 set:

10 unweighted good mornings

10 jumping lunges

10 DB deadlifts

Metcon (5 Rounds for reps)

EQUIPMENT

5 x AMRAP 1:30:

20 unweighted good mornings

20 jumping squats

Max-rep DB deadlifts

– Rest 3:00 between sets.

BODYWEIGHT

5 x AMRAP 1:30:

20 unweighted good mornings

20 jumping squats

Max-rep weighted deadlifts

– Rest 3:00 between sets.
WORKOUT NOTES

20+ DB deadlifts/round.

DB loads as heavy as possible.

Reduce good mornings and squats to 15 reps.

Skill Work (3 Rounds for reps)

3 rounds for reps:

10 DB Jefferson curls

1:00 rest