22.03.07

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 leg swings forward/leg

10 leg swings across/leg

5 burpee broad jumps

5 DB deadlifts

5 DB push presses

5 DB cleans

5 DB jerks

Metcon

Metcon (No Measure)

On a 5:00 clock:

Max air squats

Then,

7 sets for reps:

:30 DB cleans

:30 DB jerks

1:00 rest between sets

Skill Work

Metcon (No Measure)

EMOM 5:

12 alternating DB renegade rows

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

10 ATY raises

:30 doorway pec-stretch/side

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