22.07.19

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On a 5:00 clock:

1-2-3-4… etc.:

Air squat

Inchworm + push-up

1 set:

:20 each of:

Walk on toes

Walk on heels

Bunny hop

Samson stretch/side

Hamstring scoops/side

On a 3:00 clock:

3 sets:

:30 jog (slow-to-moderate)

:30 run (moderate-to-fast)

– No rest between sets.

Metcon

5k Run (Time)

Max Effort 5k Run

Accessory Work

Metcon (Time)

For completion:

100 abmat sit-ups

Cool Down

Metcon (No Measure)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

1:00 lacrosse ball roll/foot

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