22.07.12

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

EMOM 6:

Min. 1 | :20 burpee (slow)

Min. 2 | :30 alternating single-arm DB deadlift

Min. 3 | :25 burpee (moderate)

Min. 4 | :15 DB suitcase deadlift/side

Min. 5 | :30 burpee (fast)

Min. 6 | :30 DB deadlifts (slow)

1 set:

5 DB deadlifts

5 burpees-to-target

1 set for speed:

3-4-5:

DB deadlifts

Burpees-to-target

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

10 DB deadlifts

10 burpees-to-target

BODYWEIGHT

5 rounds for time:

10 weighted deadlifts

10 burpees-to-target

Accessory Work

Metcon (No Measure)

On a 5:00 clock:

:30 handstand hold

– Rest :30

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 standing pike stretch

– Rest :30 between sets.

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