22.03.08

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

1:00 jog (slow)

10 toy soldiers

10 groiners

1:00 jog (slow-to-moderate)

20 walking-lunge steps for distance

20 air squats

1:00 run (moderate)

30 high knees

30 butt kickers

1:00 run (fast)

Accessory Work

Metcon (No Measure)

Burgener snatch warm-up:

2 sets w/ a PVC or broomstick:

10 dip-drive

10 dip-drive, shrug

10 dip-drive, shrug, elbows high and outside

10 muscle snatches

10 overhead squats

10 hang power snatches

10 power snatches

– Focus on hitting positions over increasing load.

– Use PVC or similar.

Metcon

Metcon (Time)

8 rounds for time:

400-m run

– Rest 1:30

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 foam roll calves/side

:30 T-spine foam roll

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