22.06.17

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 air squats

10 side plank reach-throughs/side

10 squat jumps

:20 single-arm plank hold/side

1 set:

5 DB swings/side

5 jumping lunges

5 DB push presses/side

5 jumping lunges

10 alternating DB snatches

10 jumps for height

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

Every :30 for 10 sets:

1 max-distance broad jump

5 sets for reps:

1:00 plank hold (elbows)

1:00 max-rep DB power snatch

– Rest 1:00 between sets

BODYWEIGHT

Every :30 for 10 sets:

1 max-distance broad jump

5 sets for reps:

1:00 plank hold (elbows)

1:00 ground-to-overhead

– Rest 1:00 between sets

Accessory Work

Metcon (Time)

Accumulate:

75 weighted sit-ups

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 cobra stretch

:30 pigeon stretch/leg

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