22.03.18

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

EMOM 5:

Min. 1 | :45 step-ups

Min. 2 | :45 alternating plank reach-throughs

Min. 3 | :45 left-arm single-arm DB squats

Min. 4 | :45 Superman (arch-ups)

Min. 5 | :45 right-arm single-arm DB squats

2 sets:

7-10 tuck-ups

7-10 DB thrusters

200-m run

Metcon

Metcon (Time)

EQUIPMENT

3 rounds for time:

200-m run

1:00 plank

200-m run

20 DB thrusters

BODYWEIGHT

3 rounds for time:

200-m run

1:00 plank

200-m run

20 weighted thrusters

Accessory Work

Metcon (No Measure)

Accumulate:

75 Russian twists

75 hollow rocks

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