22.02.18

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 alternating Spiderman stretches

10 scorpions

5 piked push-ups

5 air squats

5 jumps to target

3 DB squats

3 DB push presses

5 DB thrusters

Metcon

Metcon (7 Rounds for reps)

EQUIPMENT

7 sets:

:30 jumps to a target

– Rest :30

:30 DB thrusters

– Rest :30

BODYWEIGHT

7 sets:

:30 jumps to a target

– Rest :30

:30 weighted thrusters

– Rest :30

Accessory Work

Metcon (4 Rounds for reps)

Post-workout:

4 sets for reps:

On a 2:00 clock:

:30 handstand hold

30 double knee tucks in a plank

Max DB floor presses

– Rest 1:00 between sets.

Cool Down

Metcon (No Measure)

3 sets:

:30 groiner stretch/side

:30 seated torso twist

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