22.08.01

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

:30 broad jumps

10 alternating scorpions

10 alternating reach-roll-lift

10 prone snow angels

3 wall walks

1 set:

:30 broad jumps

10 piked push-ups

10 hollow rocks

10 knee push-ups

10 strict sit-ups

1 set:

:30 broad jumps

5 push-ups

10 sit-ups

5 push-ups

Metcon

Metcon (Time)

For time:

50-40-30-20-10:

Push-ups

25-20-15-10-5:

Jumps to, or over, an object

10:00-16:00.

Light, bodyweight workout that can be accomplished at a faster pace.

Scale to knee push-ups to allow for 10+ reps at a time in the round of 50, and scale the height of the jump-over to finish 10-15 reps/minute.

Accessory Work

Metcon (5 Rounds for distance)

5 sets for distance:

5 burpee broad jumps

– Rest as needed between sets.

Cool Down

Metcon (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts