22.07.28

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 sets:

:20 plank hold

10 alternating single-leg toe touches

10 DB deadlifts

5 tempo knee push-ups

5 hand-release push-ups

5 double-DB bent-over rows

Accessory Work

Metcon (8 Rounds for weight)

EMOM 8:

5 DB sumo deadlift high pulls/arm

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 15:

5 double-DB bent-over rows

10 DB shoulder or floor press

15 DB deadlifts

BODYWEIGHT

AMRAP 15:

5 strict sit-ups

10 hand-release push-ups

15 weighted deadlifts

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

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