22.07.16

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 cossack squats

10 staggered stance DB RDLs/leg

10 DB goblet squats

10 single-arm DB press/arm

50-ft single-arm DB overhead carry/arm

– Run 300-m between each set, but not at the end.

3 sets:

100-m run

4 burpees across a 3-ft space

5 DB thrusters

– Rest 1:00-2:00 between sets.

– Increase pace each set.

Metcon

Metcon (Time)

EQUIPMENT

For time:

300-m run

5 burpees across a 3-ft space

5 DB thrusters

300-m run

7 burpees across a 3-ft space

10 DB thrusters

300-m run

9 burpees across a 3-ft space

15 DB thrusters

300-m run

11 burpees across a 3-ft space

20 DB thrusters

BODYWEIGHT

For time:

300-m run

5 burpees across a 3-ft space

10 jumping squats

300-m run

7 burpees across a 3-ft space

15 jumping squats

300-m run

9 burpees across a 3-ft space

20 jumping squats

300-m run

11 burpees across a 3-ft space

25 jumping squats

Accessory Work

Metcon (No Measure)

3 sets:

:20 v-ups

:20 hollow rocks

:20 mountain climbers

:20 plank hold

– Rest 1:00 between sets

Cool Down

Metcon (Checkmark)

STRETCHING

1 set:

400-m walk

1:00 cobra stretch

1:00-2:00 lying straddle stretch on wall

()