22.02.02

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On a 6:00 clock:

10 groiners

10 squats

10 scorpions

10 hand release push-ups

then …

2 sets:

5 DB hang power cleans

5 DB hang squat cleans

5 DB squat cleans

Accessory Work

Metcon (5 Rounds for weight)

EMOM 5:

1 tempo DB squat

– :10 descent, :10 hold, :10 ascent

Metcon

Metcon (6 Rounds for reps)

EQUIPMENT

For reps:

1:00 DB hang power cleans

Rest 2:00

1:00 DB hang squat cleans

Rest 2:00

1:00 DB squat cleans

Rest 2:00

1:00 DB hang power cleans

Rest 2:00

1:00 DB hang squat cleans

Rest 2:00

1:00 DB squat cleans

~or~

BODYWEIGHT

For reps:

1:00 air squats

Rest 2:00

1:00 burpees

Rest 2:00

1:00 jumping lunges

Rest 2:00

1:00 air squats

Rest 2:00

1:00 burpees

Rest 2:00

1:00 jumping lunges

Cool Down

Metcon (No Measure)

STRETCHING:

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch / leg

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