22.03.28

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 scorpions

3 wall squats (:03 down, :03 hold)

5 DB windmills/arm

2 sets:

3 x (1 DB snatch + 1 DB overhead squat)/arm

5 burpee box jumps

2 sets:

6 alternating DB squat snatches

4 burpee object jump-overs

Skill Work

Metcon (No Measure)

EMOM 10:

3 DB overhead squats/arm

– Increase load across as many sets as possible.

Metcon

Metcon (Time)

EQUIPMENT

For time:

18 DB snatches

9 burpee object jump-overs

12 DB snatches

6 burpee object jump-overs

6 DB snatches

3 burpee object jump-overs

BODYWEIGHT

9-6-3 reps for time of:

Weighted ground-to-overheads

Weighted overhead lunges

Burpee object jump-overs

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side

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