At Home – Wed, Sep 14

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On a 5:00 clock:

15 jumping jacks

10 air squats

5 DB hang snatches/arm

2 sets:

5 single-DB push jerks

5 double-DB bent-over rows

4 single-arm DB sumo deadlift high pulls/arm

– Rest as needed between sets.

– Practice the movements on the first set and sprint the second.

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

15 single-DB push jerks

12 double-DB bent-over rows

9 single-arm DB sumo deadlift high pulls

BODYWEIGHT

5 rounds for time:

50-m weighted overhead carry

12 sit-ups

9 weighted sumo deadlift high pulls

WORKOUT NOTES

Less than 12:00.

Light DB loading (less than 35/50 lbs).

Perform single-arm DB push jerks and single-DB rows as needed.

Accessory Work

Metcon (4 Rounds for weight)

4 sets:

5 seated DB shoulder press/arm