22.07.11

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

20 toe touches (fast)

15 russian twists (2-ct)

10 air squats with a :01 @ bottom

2 sets:

5 single-arm DB deadlifts

5 single-arm DB swings

5 single-arm DB push presses

5 single-arm DB front squats

– Complete the 1 set with one arm, then the 2nd set with the other arm.

2 sets for speed:

6 DB snatches

5 sit-ups

5 DB goblet squats

Accessory Work

Metcon (10 Rounds for weight)

EMOM 10:

Min. 1 | 5 DB front squats

Min. 2 | 5 DB deadlifts

– Each movement should be as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

3-6-9-12…

DB snatches

Sit-ups

DB goblet squats

BODYWEIGHT

AMRAP 12:

3-6-9-12…

Weighted ground-to-overheads

Sit-ups

Weighted squats

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

1:00 couch stretch/side

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