22.06.23

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

50 jumping jacks

20 toy soldiers

15 tuck jumps

5 DB deadlift

10 inchworm + push-up

5 DB deadlift

3 partial range of motion wall walk

20 toy soldiers

5 DB deadlift

2 wall walk

50 jumping jacks

Accessory Work

Metcon (5 Rounds for weight)

5 sets:

5 DB deadlift + 6 DB lunges

– Each set must be unbroken.

– Increase loading across as many sets as possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 9:

9 DB deadlifts

6 inchworms

BODYWEIGHT

AMRAP 9:

9 single-leg deadlifts

6 inchworms

– alternate legs each round

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

()