22.03.25

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 single-DB RDLs

5 DB deadlifts

5 DB hang power cleans

5 DB presses/arm

6 DB hang snatches, alternating arms

6 DB snatches, alternating arms

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

10 DB hang power cleans

20 DB snatches, alternating arms

OR

BODYWEIGHT

5 rounds for time:

20 burpees

20 weighted ground-to-overheads

Accessory Work

Metcon (No Measure)

Accumulate:

50 dragon flys

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm

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