22.07.04

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On a 7:00 clock:

30 mountain climbers

10 scorpions

10 spiderman stretch

5 burpees

100-m run

1 set:

5 DB deadlifts

5 DB swings

3 single-arm DB overhead squats/arm

5 double-DB bent-over rows

5 jumps to an object

5 DB squat cleans

200-m run (fast)

Metcon

Metcon (Time)

EQUIPMENT

For time:

20 DB deadlifts

Run 400 m

20 DB swing

Run 400 m

20 single-arm DB overhead squats

Run 400 m

20 burpees

Run 400m

20 double-DB bent over rows

Run 400 m

20 jumps to an object

Run 400 m

20 DB squat cleans

Run 400 m

BODYWEIGHT

For time:

20 odd-object deadlifts

Run 400 m

20 up-downs to a target

Run 400 m

20 PVC overhead squats

Run 400 m

20 burpees

Run 400m

20 weighted sit-ups

Run 400 m

20 jumps to an object

Run 400 m

20 jumping squats

Run 400 m

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 frog stretch

:30 couch stretch/leg