22.04.04

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

1:00 run (slow)

10 single-leg toe touches/leg

:30 run (moderate)

1 set:

:45 run (moderate)

10 single-leg DB deadlifts/leg

:30 run (hard)

1 set:

:30 run (hard)

10 single-arm DB swings/arm

:30 run (sprint)

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

20 single-arm DB swings

400-m run

BODYWEIGHT

5 rounds for time:

20 single-arm swings

400-m run

Accessory Work

Metcon (No Measure)

Post workout:

4 sets:

:30 L-sit hold

15 seated leg raises

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

10 Cuban presses (PVC)

:20 doorway pec-stretch/side

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