22.06.03

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

EMOM 5:

:30 DB-facing burpees

– Start slow and pick up the pace each minute.

2 sets:

5 DB push presses/arm

5 DB windmills/arm

:20 Samson stretch/leg

5 DB Jefferson curls

– Add deficit to the Jefferson curls if needed.

2 sets:

4 DB power snatches

3 DB-facing burpees

4 DB squat snatches

3 DB facing burpees

– Rest 1:00-2:00 between sets.

Accessory Work

Metcon (8 Rounds for weight)

EMOM 8:

4 DB overhead squats/arm

Metcon

Metcon (Time)

EQUIPMENT

2 rounds for time:

10 DB snatches

12 DB-facing burpees

Then,

2 rounds for time:

10 DB snatches

12 DB-facing burpees

BODYWEIGHT

2 rounds for time:

150-ft bear crawl

12 line-facing burpees

Then,

2 rounds for time:

150-ft bear crawl

12 line-facing burpees

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