22.02.03

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

15 unweighted good mornings

15 hollow rocks

10 alternating plank reach-throughs

10 push-up to down dogs

5 left-arm DB renegade rows

5 right-arm DB renegade rows

then …

1 set:

10 sit-ups

8 laying leg raises

6 V-ups

5 bent-over rows

4 alternating DB renegade rows

3 DB devils presses

Metcon

Metcon (Time)

EQUIPMENT

For time:

60 sit-ups

50 laying leg raises

40 V-ups

30 DB bent-over rows

20 alternating DB renegade rows

10 DB devils presses

~or~

BODYWEIGHT

For time:

60 sit-ups

50 laying leg raises

40 V-ups

50 odd-object swings

10 burpee + ground-to-overheads

Accessory Work

Metcon (No Measure)

Accumulate:

40 DB good mornings

30 DB Jefferson curls

20 standing DB hip-back extensions

Cool Down

Metcon (No Measure)

STRETCHING:

Accumulate:

1:00 single-leg pike stretch / side

1:00 sit and reach stretch

()