22.06.06

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 sets:

10 lunge steps for max distance

5 wide-hand push-ups

5 narrow-hand push-ups

5 regular push-ups

:30 handstand hold

1 set:

50-ft DB overhead carry/arm

8 walking lunges

100-ft DB front-rack carry

8 forward step lunges

100-ft DB farmers carry

8 back-step lunges

1 set:

6 DB overhead walking lunges

6 DB front-rack lunges

6 DB farmers-carry lunges

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

For total reps:

3 sets:

1:00 DB overhead walking lunge

– Rest 1:00 between sets

3 sets:

1:00 DB front-rack forward-step lunge

– Rest 1:00 between sets

3 sets:

1:00 DB farmers carry back-step lunge

– Rest 1:00 between sets

BODYWEIGHT

For total reps:

3 sets:

1:00 walking lunges

– Rest 1:00 between sets

3 sets:

1:00 back-step lunges

– Rest 1:00 between sets

3 sets:

1:00 jumping lunges

– Rest 1:00 between sets

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

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