22.06.07

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

10 inchworms

10 DB RDLs (slow)

5 inchworm + push-ups

15 DB RDLs (fast)

1 set:

10 shoulder taps

1 wall walk + 6 slow shoulder taps

10 handstand shoulder taps (kick-up)

2:00 handstand walk practice

1 set:

5 shoulder-height DB swings

5 DB swings (overhead)

25-ft handstand walk

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 9:

15 dumbbell swings

50-ft handstand walk

BODYWEIGHT

AMRAP 9:

10 burpees

50-ft handstand walk

Accessory Work

Metcon (No Measure)

Post-workout:

8 sets:

:20 seated L-sit hold

– Rest :10

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 ATY raises

:30 banded pull-aparts

– Rest as needed between sets.

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