22.08.03

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

1:00 run (slow)

10 single-leg toe touches/leg

10 sit-ups

:30 run (moderate)

1 set:

:45 run (moderate)

10 single-leg DB deadlifts/leg

10 sit-ups

:30 run (hard)

1 set:

:30 run (hard)

10 DB deadlifts

10 sit-ups

:30 run (sprint)

Metcon

Metcon (8 Rounds for time)

Every 5:00 x 3 rounds:

800-m run

then…

Every 3:00 x 5 rounds:

400-m run

800-m runs in 3:30-4:30 and 400-m runs in 1:30-2:30.

Light and longer monostructural workout.

Reduce distances to finish within the prescribed time domains and/or substitute with a conditioning machine if available.