22.08.04

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 sets:

:30 knee-to-chest

:30 up-downs

:30 toe-touches

:30 high knees

:30 butt kickers

2 sets:

100-m run

:30 double-unders

Metcon

Metcon (10 Rounds for reps)

EQUIPMENT

10 x 1:00 rounds for reps:

100-m sprint

Max double-unders

– Rest 2:00 between rounds.

BODYWEIGHT

10 x 1:00 rounds for reps:

100-m sprint

Max up-downs

– Rest 2:00 between rounds.

Sprints finished in less than :20.

“Heavy” bodyweight workout that involves moving at a max-effort pace on the run.

Scale the distance on the run to finish in less than :20 and substitute with single-unders as needed.

Accessory Work

Metcon (8 Rounds for weight)

EMOM 8:

5 heavy DB burpee deadlifts