22.02.06

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

Arm swings across

Arm swings overhead

Alternating twists / direction

Toe touches

Leg swings forward / leg

Leg swings laterally / leg

Calf raises / leg

Up-downs

Air squats

Burpees

then …

1 set:

10 DB push presses

10 DB front squats

10 DB renegade rows

:30 DB thrusters

:30 DB renegade rows

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

For reps:

1:00 DB thrusters

1:00 DB renegade rows

:45 DB thrusters

:45 DB renegade rows

:30 DB thrusters

:30 DB renegade rows

-or-

BODYWEIGHT

For reps:

1:00 weighted thrusters

1:00 sit-ups

:45 weighted thrusters

:45 sit-ups

:30 weighted thrusters

:30 sit-ups

Accessory Work

Metcon (AMRAP – Reps)

ACCESSORY

Post-workout:

4 sets for reps:

:20 push-ups

– Rest :10

:20 alternating single-leg V-ups

– Rest :10

Cool Down

Metcon (No Measure)

Accumulate:

1:00 groiner stretch / side

1:00 banded shoulder stretch / side

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