22.06.25

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

WARM-UP

1 set:

1:00 step-ups

10 scorpions

5 DB shoulder presses/arm

4 DB hang snatches/arm

3 DB snatches/arm

1:00 sit-ups

1 set:

:30 DB step-ups

10 alternating DB snatches

5 single-DB thrusters/arm

10 feet-anchored sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 25 w/ a partner:

50 single-DB step-ups

50 dumbbell snatches

50 synchronized sit-ups

50 synchronized air squats

– One partner works at a time on the step-ups and snatches

BODYWEIGHT

AMRAP 25 w/ a partner:

50 weighted step-ups

50 weighted ground-to-overhead

50 synchronized sit-ups

50 synchronized air squats

– One partner works at a time on the step-ups and ground-to-overheads

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