22.03.15

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

WARM-UP

1 set:

400-m run (slow)

10 shoulder taps

10 DB plank pull-throughs

200-m run (moderate)

10 toe-touches

10 DB renegade rows

100-m run (fast)

10 DB rows

Metcon

Metcon (Time)

EQUIPMENT

4 rounds for time:

70 double-unders

Max-rep DB rows

OR

BODYWEIGHT

4 rounds for time:

:45 lateral hops

Max-rep weighted rows

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 banded shoulder stretch/side

:30 PVC pass-throughs

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