22.07.13

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

50-ft bear crawl

8 DB windmills/side

8 side-plank reach throughs/side

8 samson stretch walking lunge steps

2 sets:

:20 DB push press

– Rest :10

:20 plank hold

– Rest :10

:20 jumping squats

– Rest 1:00

Metcon

Metcon (15 Rounds for reps)

EQUIPMENT

EMOM 15:

Min. 1 | :30 DB push press

Min. 2 | 1:00 plank hold

Min. 3 | 20 jumping squats AFAP

BODYWEIGHT

EMOM 15:

Min. 1 | :30 odd object push press

Min. 2 | 1:00 plank hold

Min. 3 | 20 jumping squats AFAP

Accessory Work

Metcon (Time)

With a partner:

5 rounds each for time:

100-m sprint

– You go, I go

Cool Down

Metcon (No Measure)

STRETCHING

1 set:

1:00 banded shoulder stretch/arm

1:00 PVC pass through

1:00 cumulative table-top stretch

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