22.02.22

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 arm swings across and overhead

5 inchworms + 3 push-ups/rep

5 side plank reach-throughs/side

50-ft forward bear crawl

50-ft backward bear crawl

5 DB upright rows (slow)

Metcon

Metcon (5 Rounds for reps)

EQUIPMENT

5 sets for reps and total time:

Max DB upright rows

Then,

Max plank hold

– Rest 2:00 between sets.

BODYWEIGHT

5 sets for reps and total time:

Max weighted upright rows

Then,

Max plank hold

– Rest 2:00 between sets.

Accessory Work

Metcon (8 Rounds for reps)

Post-workout:

8 sets for reps:

:20 dips

– Rest :10

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 doorway stretch/side

:30 banded shoulder stretch/side

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