22.03.10

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:15 mountain climbers

:15 shoulder taps

5 dive-bomber push-ups

5 DB windmills, left arm

5 DB overhead squats, left arm

5 DB windmills, right arm

5 DB overhead squats, right arm

2 sets:

6-8 DB snatches

6-8 DB hang split snatches

6-8 DB squat snatches

Metcon

Metcon (No Measure)

EQUIPMENT

For reps:

1:00 left-arm DB overhead squats

1:00 right-arm DB overhead squats

2:00 left-arm DB overhead squats

2:00 right-arm DB overhead squats

3:00 left-arm DB overhead squats

3:00 right-arm DB overhead squats

OR

BODYWEIGHT

For reps:

1:00 left-arm weighted overhead squats

1:00 right-arm weighted overhead squats

2:00 left-arm weighted overhead squats

2:00 right-arm weighted overhead squats

3:00 left-arm weighted overhead squats

3:00 right-arm weighted overhead squats

Accessory Work

Metcon (No Measure)

5 sets for distance:

3 broad jumps

– Rest as needed between sets.

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 standing quad stretch/side

1:00 quad foam roll/side

1:00 cobra stretch

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