22.06.21

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

EMOM 9:

Min. 1 | :20 single-leg RDLs/leg

Min. 2 | :40 mountain climbers

Min. 3 | 5 push-up to down dog

1 set:

5 DB deadlifts

5 burpee

3 jumps across a 3-ft distance

5 DB power cleans

5 burpee

3 jumps across a 3-ft distance

5 DB burpee power cleans

Metcon

Metcon (14 Rounds for reps)

EQUIPMENT

For total reps:

EMOM 14:

Min 1 | :30 jumps across a 3-ft distance

Min 2 | DB burpee power cleans

BODYWEIGHT

For total reps:

EMOM 14:

Min 1 | :30 jumps across a 3-ft distance

Min 2 | Double push-up burpees

Accessory Work

Metcon (10 Rounds for weight)

EMOM 10:

5 weighted bent over rows + 5 weighted upright rows

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts

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