22.04.05

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

10 groiners

7 wall squats w/ a :01 hold at the bottom

10 Samson lunges

5 wall squats w/ a :02 hold at the bottom

10 lateral lunges

3 wall squats w/ a :03 hold at the bottom

2 sets:

3 left-arm DB presses

3 left-arm DB windmills

3 left-arm DB overhead lunges

3 right-arm DB presses

3 right-arm DB windmills

3 right-arm DB overhead squats

1 set:

:30 DB split jerks

:30 DB weighted lunges

Metcon

Metcon (20 Rounds for reps)

EQUIPMENT

EMOM 20:

Min. 1 | :30 DB split jerks

Min. 2 | :30 DB weighted lunges

BODYWEIGHT

EMOM 20:

Min. 1 | :30 push-ups

Min. 2 | :30 weighted lunges

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side

()