22.07.27

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

:30 jumping jacks

5 Kang squats

15 air squats

1 set:

10 groiners

5 burpee broad jump

10 reverse lunges

5 burpee broad jump

10 heel-hook single-leg squats

5 burpee broad jump

10 alternating single-leg squats

5 burpee broad jump

Metcon

Metcon (9 Rounds for reps)

EQUIPMENT

For reps:

3 sets:

Every 3:00

1:00 weighted single-leg squats

3 sets:

Every 2:00

:45 DB front squats

3 sets:

Every 1:00

:30 DB goblet squat

BODYWEIGHT

For reps:

3 sets:

Every 3:00

1:00 single-leg squats

3 sets:

Every 2:00

:45 air squats

3 sets:

Every 1:00

:30 jumping squats

Accessory Work

Metcon (Time)

1 set:

400-m DB front rack walk

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

()