22.07.15

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:45 single-unders

10 side-plank dips/side

:30 forearm stretch

10 alternating step-ups

Every :30 for 4 sets:

:10 max-rep double-unders

2 sets:

25 double-unders

8 DB farmers carry step-ups

Accessory Work

Metcon (4 Rounds for weight)

4 sets for load:

12 double-DB front rack lunge

– Rest 1:00-1:30 between sets.

Metcon

Metcon (Time)

EQUIPMENT

For time:

150 double-unders

30 DB farmers carry step-ups

100 double-unders

20 DB farmers carry step-ups

50 double unders

10 DB farmers carry step-ups

BODYWEIGHT

For time:

150 forward-backward hops

30 weighted farmers carry step-ups

100 forward-backward hops

20 weighted farmers carry step-ups

50 forward-backward hops

10 weighted farmers carry step-ups

Cool Down

Metcon (No Measure)

STRETCHING

1 set:

1:00 KB calf mash/side

1:00 saddle stretch

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