22.01.25

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

4 sets:

:15 single-unders

:15 air squats

:15 DB overhead walk / arm

– Rest :30 between sets.

then …

1 set:

10-20-30

Double-unders

4-6-8

DB front squats

DB push presses

Metcon

Metcon (Time)

EQUIPMENT:

For time:

100 double-unders

21 DB front squats

21 DB push presses

100 double-unders

15 DB front squats

15 DB push presses

100 double-unders

9 DB front squats

9 DB push presses

BODYWEIGHT:

For time:

100 mountain climbers

21 DB front squats

21 DB push presses

100 mountain climbers

15 DB front squats

15 DB push presses

100 mountain climbers

9 DB front squats

9 DB push presses

Cool Down

Metcon (Distance)

On a 5:00 clock:

Build to a max distance, 3-rep burpee broad jump