22.07.18

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

100-m run

10 alternating side plank reach throughs

100-m run

10 up-downs

1 set:

1:00 scorpion stretch/side

2 sets:

10 DB renegade rows

3 DB push press

3 DB push jerks

– Rest 1:00 between sets and sprint the 2nd

Metcon

Metcon (Time)

EQUIPMENT

For time:

1000-m run

then,

5 rounds:

25 DB renegade rows

7 DB push jerks

BODYWEIGHT

For time:

1000-m run

then,

5 rounds:

25 sit-ups

7 strict handstand push-ups

Skill Work

Metcon (10 Rounds for weight)

EMOM 10:

5 DB split jerks

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