22.04.12

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 Sets:

10 Alternating Spiderman Stretch

10 Scorpions

5 Piked Push-Ups

5 Air Squats

5 Jumps To Target

3 DB Squats

3 DB Push Presses

5 DB Thrusters

Metcon

Metcon (14 Rounds for reps)

7 Sets:

:30 Jumps To A Target

-Rest :30

:30 DB or Weighted Thrusters

-Rest :30

Accessory Work

Metcon (No Measure)

4 Sets For Reps:

On A 2:00 Clock:

:30 Handstand Hold

30 Double Knee Tucks In A Plank

Max DB Floor Presses

-Rest 1:00 Between Sets

Cool Down

Metcon (No Measure)

3 Sets:

:30 Groiner Stretch/Side

:30 Seated Torso Twist