22.06.22

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 alternating elbow insteps

10 air squats

10 reps scorpion stretch

10 reps piked push-up + shoulder tap

2 sets:

5 DB squats (slow)

5 single-arm DB presses/arm

5 DB swings to shoulder height

2 sets:

5 DB swings

5 DB thrusters

Strength/Power

DB Thruster

EMOM 8:

3 DB thrusters (heavy)

– Increase loading across as many sets as possible.

Metcon

Metcon (Time)

EQUIPMENT

10 rounds for time:

10 dumbbell swing

10 dumbbell thrusters

BODYWEIGHT

10 rounds for time:

10 up-downs + target touch

10 weighted jumping squats

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

2:00 frog stretch

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