22.06.15

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 sets:

200-m jog

3 wall squats w/ a :03 pause

10 DB RDLs

10 hollow rocks

10 push-ups

:20 lateral up-downs over the DB

2 sets:

5-10 DB bent-over rows

:20 lateral up-downs over the DB

5-10 DB thrusters

– Rest 1:00-2:00 between sets. Do more reps on the second set than the first.

Strength/Power

Front Squat+Push Press+Thruster

EMOM 6:

2 DB front squats

2 DB push presses

2 DB thrusters

– Rest with the remaining time in the minute.

– Increase load across as many sets as possible.

Metcon

Metcon (Time)

EQUIPMENT

For time:

15-12-9:

DB thrusters

DB bent over rows

Lateral up-downs over the DB

– Rest 5:00

12-9-6:

DB thrusters

DB bent over rows

Lateral up-downs over the DB

– Rest 5:00

9-6-3:

DB thrusters

DB bent over rows

Lateral up-downs over the DB

BODYWEIGHT

For time:

15-12-9:

Weighted thruster

Lateral burpee over an object

– Rest 5:00

12-9-6:

Weighted thruster

Lateral burpee over an object

– Rest 5:00

9-6-3:

Weighted thruster

Lateral burpee over an object

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 foam roll low back

1:00 foam roll quadriceps/leg

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