22.03.09

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 sets of :20 on/:10 off:

Mountain climbers

Sumo-stance squats

Up-downs

2 sets:

3 single-arm DB sumo deadlifts/arm

3 single-arm DB high pulls/arm

3 single-arm DB sumo deadlift high pulls/arm

5 DB push presses

Accessory Work

Metcon (No Measure)

3 sets:

:20 plank hold (push-up position)

10 push-ups

5 piked push-ups

– Rest 1:30 between sets.

Metcon

Metcon (Time)

EQUIPMENT

4 rounds for time:

10 single-arm sumo deadlift high pulls/arm

15 DB push presses

OR

BODYWEIGHT

4 rounds for time:

10 deadlifts

15 weighted push presses

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

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