22.06.24

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

200-m run (slow)

15 single-DB RDLs

10 DB swings/arm

10 up-downs

1 set:

400-m run (moderate)

5 DB windmills/arm

10 DB bent over rows

1 set:

200-m run (fast)

10 burpee-to-target

Metcon

Metcon (4 Rounds for time)

EQUIPMENT

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 DB bent over rows

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

Run for distance

– score is total combined work time

BODYWEIGHT

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 sit-ups

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

Run for distance

– score is total combined work time

Accessory Work

Metcon (No Measure)

1 set:

200-m overhead DB carry

50 v-ups

200-m overhead DB carry

Cool Down

Metcon (No Measure)

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

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