22.07.22

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

10 single-leg RDL/leg

:20 single-unders

10 alternating spiderman stretch

:20 single-unders

10 DB deadlifts

:20 single-single-double

10 DB power cleans

:20 single-single-double

10 DB squats

:20 double-unders

10 DB squat cleans

– Use a light load and rest :10-:20 between movements.

2 sets:

5 DB squat cleans

10 hand-release push-ups

20 double-unders

– Sprint through both sets without rest between them.

Metcon

Metcon (Time)

EQUIPMENT

4 rounds for time:

10 DB squat cleans

20 hand-release push-ups

80 double-unders

BODYWEIGHT

4 rounds for time:

10 up-down + jump squats

20 hand-release push-ups

80 lateral line hops

Accessory Work

Metcon (7 Rounds for weight)

EMOM 7:

5 DB hang clean (squat or power)

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