22.03.01

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 sets:

:15 jumping jacks

:15 up-downs

:15 jumping lunges

:15 burpees

– Rest :15 between sets.

1 set:

5-10 reps of each movement.

– Rest as needed.

Metcon

Metcon (Time)

EQUIPMENT

For time:

50 jumps to target

50 bent over rows

50 DB swings

50 walking-lunge steps

50 tuck-ups

50 DB push presses

50 supermen (arch-ups)

50 DB thrusters

50 burpees

50 double-unders

OR

BODYWEIGHT

For time:

50 jumps to target

50 sit-ups

50 weighted swings

50 walking-lunge steps

50 tuck-ups

50 weighted push presses

50 supermen (arch-ups)

50 weighted thrusters

50 burpees

50 lateral hops

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

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