22.02.09

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:30 jumping jacks

5 squat to stands

15 air squats

1 set:

10 groiners

10 heel hook single-leg squats

7 DB goblet squats

10 alternating single-leg squats

7 DB front squats

Metcon

Metcon (8 Rounds for reps)

EQUIPMENT

8 x 1:00 rounds for reps:

10 alternating single-leg squats

Max DB front squats

– Rest 2:00 between rounds.

-or-

BODYWEIGHT

8 x 1:00 rounds for reps:

10 alternating single-leg squats

Max weighted front squats

– Rest 2:00 between rounds

Accessory Work

Metcon (No Measure)

Post-workout:

2 sets:

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg

Cool Down

Metcon (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

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