22.06.28

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

:30 of each:

Good mornings (unweighted)

Push-ups

Leg swings (:15/leg)

Piked push-ups

Broad jump

– Rest :15 between movements

:20 of each:

DB bent-over rows (slow)

DB push presses

DB bent-over rows (fast)

DB push jerks

Object jump-overs

– Rest :10 between movements

Metcon

Metcon (Time)

EQUIPMENT

3 rounds for time:

15 DB push jerk

15 object jump-overs

BODYWEIGHT

3 rounds for time:

15 deficit push-ups (2 in)

15 object jump-overs

Skill Work

Metcon (8 Rounds for reps)

EMOM 8:

:30 max push-ups

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

10 ATY raises

:30 doorway pec-stretch/side

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