22.03.16

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

5 inchworms + 1 push-up/each

5 up-downs

5 burpees

3 left-arm DB hang power cleans

3 left-arm DB squats

3 right-arm DB hang power cleans

3 right-arm DB squats

5 DB hang squat cleans

Metcon

Metcon (7 Rounds for reps)

EQUIPMENT

7 sets:

1:00 DB hang squat cleans

– 1:00 rest between sets

BODYWEIGHT

7 sets:

:30 weighted squats

– Rest :15

:30 max-distance weighted carries

– Rest :45

Accessory Work

Metcon (4 Rounds for reps)

Post-workout:

4 sets:

:40 alternating single-leg squats

– Rest :20

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

15 reach, roll, and lift

:30 sit and reach stretch

()