22.06.29

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:15 mountain climbers

:15 shoulder taps

5 dive-bomber push-ups

5 DB windmills, left arm

5 DB overhead squats, left arm

5 DB windmills, right arm

5 DB overhead squats, right arm

2 sets:

6-8 DB snatches

6-8 DB hang split snatches

6-8 DB squat snatches

Metcon

Metcon (21 Rounds for reps)

EQUIPMENT

EMOM 21:

Min 1 | :30 left-arm DB overhead squats

Min 2 | :30 right-arm DB overhead squats

Min 3 | :30 weighted plank hold

BODYWEIGHT

EMOM 21:

Min 1 | 15 PVC overhead squats + :15 bottom hold on last rep

Min 2 | :30 weighted plank hold

Min 3 | :30 handstand hold

Skill Work

Metcon (5 Rounds for weight)

5 sets:

5 DB shoulder press in the bottom of a squat/arm

– Increase loading across as many sets as possible.

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

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