22.03.14

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:30 jumping jacks

10 arm circles forward and backward

10 arm swings overhead

1 set:

10 piked push-ups (feet on floor)

10 knee push-ups

:20 high knees

:20 butt kickers

1 set:

8 piked push-ups (feet elevated)

8 hand-release knee push-ups

1:00 jog

1 set:

6 strict handstand push-ups

6 hand-release push-ups

200-m run

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

15 strict handstand push-ups

15 hand-release push-ups

800-m run

OR

BODYWEIGHT

5 rounds for time:

15 strict handstand push-ups

15 hand-release push-ups

800-m run

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

10 supine snow angels

10 prone snow angels

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