22.06.10

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

1:00 jump rope or skip

:30 Samson stretch/leg

10 Superman

10 deadbugs

10 narrow-stance squats

10 single-DB bent-over rows

1 set:

3 double DB bent-over rows

10 DB good mornings

4 double DB bent-over rows

6 foot-wrap single-leg squats

5 double DB bent-over rows

10 single-leg squats

Metcon

Metcon (Time)

EQUIPMENT

For time:

50 DB good mornings

20 double DB bent-over rows

25 DB good mornings

20 double DB bent-over rows

50 single-leg squats

20 double DB bent-over rows

25 single-leg squats

20 double DB bent-over rows

BODYWEIGHT

For time:

50 arch-ups

100-m weighted overhead carry

25 arch-ups

100-m weighted overhead carry

50 arch-ups

100-m weighted overhead carry

25 arch-ups

100-m weighted overhead carry

Skill Work

Metcon (No Measure)

Post-workout:

5 sets each with a partner:

:40 Superman arch-up hold

Max alternating single-leg V-ups

– P1 holds the Superman arch-up while P2 performs max alternating single-leg V-ups. Partners switch after :40.

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.

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