22.03.27

CrossFit Timoro – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

3 wall squats (:03 down, :03 hold)

100-m run

50-m DB farmers carry

6/8/10 DB squats

– Increase the reps of DB squats and the pace of the run and carry each set.

Skill Work

Metcon (No Measure)

3 sets:

12 DB deadlifts

9 DB hang power cleans

6 DB shoulder-to-overheads

– Rest 1:00 between sets.

– The goal is unbroken sets.

– Increase load on as many sets as possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 15:

200-m run

100-m DB farmers carry

20 DB front squats

BODYWEIGHT

AMRAP 15:

200-m run

100-m weighted farmers carry

20 weighted front squats

Cool Down

Metcon (No Measure)

2 sets:

1:00 standing leg swings (across body)

1:00 sit and reach

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