22.06.14

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:15 mountain climbers

:15 double knee tucks in a plank

5 dive-bomber push-ups

5 DB windmills, left arm

5 DB overhead squats, left arm

5 DB windmills, right arm

5 DB overhead squats, right arm

2 sets:

5 DB strict presses/arm

5 DB overhead squats/arm

5 DB push presses/arm

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

5 sets for reps:

:15 left-arm DB push press

:30 left-arm DB overhead squat

– Rest :45

:15 right-arm DB push press

:30 right-arm DB overhead squats

BODYWEIGHT

For reps:

Tabata PVC overhead squat

1:00 rest

Tabata handstand hold

1:00 rest

Tabata bottom-to-bottom squat

Skill Work

Metcon (4 Rounds for reps)

4 sets:

:40 alternating single-leg squats

– Rest :20

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm

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