22.06.30

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

10 alternating plank reach-throughs

10 push-ups

10 sit-ups

1 set:

10 DB renegade rows

5 tempo DB push-ups

20 alternating v-ups

– Move slow through this set. Use a :03 eccentric + a :02 hold at the bottom for the push-up.

1 set:

5 DB bent-over rows

10 hand-release push-ups

10 v-ups

Metcon

Metcon (Time)

EQUIPMENT

10 rounds for time:

7 v-ups

7 hand-release push-ups

7 DB bent over rows

BODYWEIGHT

10 rounds for time:

7 v-ups

7 hand-release push-ups

14 mountain climbers

Skill Work

Metcon (Weight)

Accumulate:

50 DB renegade rows

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

10 supine snow angels

10 prone snow angels

()