22/06/13

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

400-m run (slow)

20 alternating shoulder taps

10 push-ups to down dog

1 set:

1:00 plank hold

30 jumping jacks

10 handle-release push-ups

1 set:

20 burpees

20 object jump-overs

10 DB deficit push-ups

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

EMOM 20:

Minute 1 | 1:00 object jumpovers

Minute 2 | :30 DB deficit push-ups

– Score = total reps and jumps.

BODYWEIGHT

EMOM 20:

Minute 1 | 1:00 object jumpovers

Minute 2 | :30 hand-release push-ups

– Score = total reps and jumps.

Accessory Work

Metcon (4 Rounds for reps)

4 sets:

:20 V-ups

– Rest :10

:20 sit-ups

– Rest :10

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts

()