22.07.14

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 push-ups

10 alternating DB hang snatches

:30 handstand hold

3 sets for speed:

8 DB snatches

– Rest :30 between sets.

1 set:

5 DB burpee cleans

1 set for speed:

100-m run

10 DB snatches

5 DB burpee cleans

100-m run

Metcon

Metcon (Time)

QUIPMENT

For time:

Buy in: 400-m run

into..

24-18-12:

DB snatches

12-9-6:

DB burpee clean

Buy out: 400-m run

BODYWEIGHT

For time:

Buy in: 400-m run

into..

24-18-12:

Ground-to-overhead

12-9-6:

Burpee + clean

Buy out: 400-m run

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 scorpion stretch/side

1:00 seated straddle stretch

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