22.07.09

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:30 jumping jacks

10 knee push-ups

50-ft single-arm DB overhead carry/arm

10 DB side-bends/side

10 DB RDLs

5 wall squats

1 set:

100-m DB suitcase carry

5 deficit push-ups on DBs

5 single-arm DB push jerks/side

1 set:

100-m DB farmers carry

5 deficit push-ups on DBs

5 DB push jerks

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

200-m DB farmer carry

15 deficit push-ups on DBs

10 DB push jerks

BODYWEIGHT

5 rounds for time:

200-m weighted farmer carry

15 deficit push-ups (2-4 in)

10 hand-release burpee

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 supine snow angels

:30 prone snow angels

:30 scap push-ups

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