22.02.24

CrossFit Timoro – At Home

Warm-up

Metcon (No Measure)

2 sets:

10 alternating single-leg toe touches

10 narrow-stance squats

10 lateral leg swings/side

10 Cossack squats

2 sets:

:20 DB deadlifts

:20 DB squats

– Rest as needed between movements.

Metcon

Metcon (5 Rounds for reps)

EQUIPMENT

5 sets for reps:

:30 DB deadlifts

– Rest :15

:45 DB squats

– Rest 1:30

BODYWEIGHT

5 sets for reps:

:30 Supermen (arch-ups)

– Rest :15

:45 weighted squats

– Rest 1:30

Accessory Work

Metcon (No Measure)

Post-workout:

Accumulate:

2:00 in a handstand

– Stomach facing the wall.

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back

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