22.04.14

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

EMOM 9 Min:

Min. 1: :20 Single Leg RDL’s/leg

Min. 2: :40 Mountain Climbers

Min. 3: 5 Wall Walks

Then,

1 Set:

5 DB Deadlifts

5 Air Squats

5 DB Power Cleans

5 Squat Jumps

5 Jumps To Target

Accessory Work

Metcon (8 Rounds for reps)

Pre-Workout:

8 Sets:

:20 Bar Facing Burpees

-REST :10

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 DB Power Cleans

10 Squat Jumps

5 Jumps To Target

Cool Down

Metcon (No Measure)

Stretching:

2 Sets:

:30 Banded Shoulder Stretch/Side

:30 Wrist Extension / Side