22.08.02

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:15 mountain climbers

:15 double knee tucks in a plank

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:

5 DB strict presses/arm

5 DB overhead squats/arm

5 DB renegade rows/arm

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

9 DB renegade rows

3 DB overhead squats

9 DB renegade rows

6 DB overhead squats

9 DB renegade rows

9 DB overhead squats

– Continue the pattern of adding 3-reps to the DB overhead squats until time expires.

BODYWEIGHT

AMRAP 12:

9 sit-ups

3 PVC overhead squats

9 sit-ups

6 PVC overhead squats

9 sit-ups

9 PVC overhead squats

– Continue the pattern of adding 3-reps to the DB overhead squats until time expires.

WORKOUT NOTES

Round of 18 overhead squats or higher.

DB loading should be light to moderate (25-50 lbs).

Scale the DB overhead squats to a target at or just above parallel, or, substitute with DB overhead lunges.

Accessory Work

Metcon (10 Rounds for weight)

EMOM 10:

2 heavy DB overhead squats/arm

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

10 Cuban presses (PVC)

10 Y-raises (use small plates)

10 T-raises (use small plates)