22.03.17

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 over/under-the-fence

10 leg swings/leg

5 single-leg DB deadlifts/leg

5-10 DB deadlifts

5-10 DB-facing burpees

200-m run

– Move through the second set at a faster pace.

Metcon

Metcon (Time)

EQUIPMENT

For time, with a partner:

30 synchro DB deadlifts

30 synchro DB-facing burpees

400-m run

20 synchro DB deadlifts

20 synchro DB-facing burpees

400-m run

10 synchro DB deadlifts

10 synchro DB-facing burpees

400-m run

EQUIPMENT

For time, with a partner:

30 synchro weighted deadlifts

30 synchro object-facing burpees

400-m run

20 synchro weighted deadlifts

20 synchro object-facing burpees

400-m run

10 synchro weighted deadlifts

10 synchro object-facing burpees

400-m run

Skill Work

Metcon (No Measure)

Accumulate:

3:00 plank hold

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side

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