22.07.25

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

30 jumping jacks

10 DB deadlifts

10 push-ups

5 DB swings

5 piked push-ups

1 set:

30 mountain climbers

10 DB swings

10 DB push press

1 set:

30 skier jacks

10 single-arm DB swings (5/5)

10 single-arm DB push press (5/5)

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

30 single-arm DB swings

30 single-arm DB push press

BODYWEIGHT

5 rounds for time:

30 ground-to-overheads

30 push-ups

Accessory Work

Metcon (Time)

Accumulate:

60 alternating push-up + DB renegade rows

– Perform push-ups with hands on the DBs.

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

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