22.06.09

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

Run :30 out and :30 back

1:00 plank hold

Run :30 out and :30 back

100-ft bear crawl

Run :30 out and :30 back

10 DB renegade rows

1 set:

:30 DB renegade rows

:30 weighted sit-ups

:30 bear crawl

– Rest :15 between movements.

Metcon

Metcon (3 Rounds for reps)

EQUIPMENT

3 rounds for reps:

1:00 inverted burpee

1:00 weighted sit-ups

1:00 bear crawl

– Rest 1:00

BODYWEIGHT

3 rounds for reps:

1:00 inverted burpee

1:00 weighted sit-ups

1:00 bear crawl

– Rest 1:00

Skill Work

Metcon (No Measure)

Accumulate:

50 weighted push-ups

– Use a bumper plate or a vest to add load to the push-ups.

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 cobra stretch

:30 alternating scorpion stretch

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