22.08.05

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

:30 jump rope

:30 hollow hold

:30 air squats

1 set:

10 single-arm DB lunges/arm

10 sit-ups

10 hollow rocks

2 sets:

7 jumping DB squats

10 weighted sit-ups

– Rest as needed between sets, and go faster the second time through.

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

20 jumping DB squats

10 weighted sit-ups

SCORE:

TOTAL TIME

BODYWEIGHT

5 rounds for time:

20 jumping weighted squats

10 weighted sit-ups

8:00-12:00.

Light to moderate DB load (25-50 lbs).

Scale by reducing DB loading and/or substituting weighted sit-ups with a strict sit-up.

Accessory Work

Metcon (Time)

Accumulate:

100 seated leg raises