22.07.03

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:20 push-ups

:20 up-downs

:20 single-arm DB hang power cleans

– Rest :10 between movements

2 sets:

:30 DB renegade rows

:30 DB-facing burpee

5 DB hang squat cleans

– Rest :15 between movements

Metcon

Metcon (Time)

EQUIPMENT

3 rounds for time with a partner:

24 DB renegade rows

18 DB hang power cleans

54 DB-facing burpees

– Resting partner holds a push-up plank position

BODYWEIGHT

3 rounds for time with a partner:

30 plank up-downs

18 broad jumps (3/4 ft)

54 line-facing burpees

– Resting partner holds a push-up plank position

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

1:00 standing leg swings (front and back)

:30 standing forward bend stretch