22.07.21

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

EMOM 6:

Min. 1 | 15 DB RDLs

Min. 2 | :20 DB windmill/side

Min. 3 | :30 2 shoulder tap + 1 push-up

1 set:

2 unweighted turkish get-ups/side

– Rest as needed between sides

2 sets:

2 DB turkish get-ups

5 strict DB bent over rows

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

AMRAP 10:

1-2-3-4… etc.:

Dumbbell turkish get-up

Strict DB bent over row

BODYWEIGHT

AMRAP 10:

1-2-3-4… etc.:

Weighted turkish get-up

Weighted v-ups

Accessory Work

Metcon (Time)

Accumulate:

100 DB renegade rows

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