22.07.07

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

10 scales, left leg

3 wall walks

10 scales, right leg

3 wall walks

1 set:

1:00 scorpion stretch/side

:30-1:00 handstand hold

1 set:

10 single-arm DB bent over rows, left-arm

10 single-arm DB bent over rows, right arm

3 handstand push-up negatives

10 double-DB bent over rows

:20 strict handstand push-ups

Metcon

Metcon (5 Rounds for reps)

EQUIPMENT

5 sets for reps:

:30 double-DB bent over rows

– Rest 1:00

:30 strict handstand push-ups

– Rest 1:00

BODYWEIGHT

5 sets for reps:

:30 ground-to-overhead

– Rest 1:00

:30 strict handstand push-ups

– Rest 1:00

Accessory Work

Metcon (3 Rounds for time)

3 sets:

400-m run

– Rest 1:00 between sets.

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:20 banded shoulder stretch/side

20 banded pull-aparts

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