22.07.01

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

:30 of each:

Arm swings across

Arm swings overhead

Alternating twists/direction

Toe touches

Leg swings forward/leg

Leg swings laterally/leg

Calf raises/leg

Up-downs

Air squats

Burpees

1 set:

10 DB push presses

10 DB front squats

10 DB sumo deadlift high pull

:30 DB thrusters

:30 DB sumo deadlift high pull

Metcon

Metcon (Time)

EQUIPMENT

For time:

27-21-15-9:

Dumbbell sumo deadlift high pull

Dumbbell thruster

BODYWEIGHT

For time:

400-m run

27 weighted thruster

300-m run

21 weighted thruster

200-m run

15 weighted thruster

100-m run

9 weighted thruster

– Perform a 50-m shuttle run to complete 100-m/shuttle

Skill Work

Metcon (5 Rounds for weight)

5 sets:

5 DB front squats + 10 DB push presses

– Increase loading across as many sets as possible.

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

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