22.06.11

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

50-ft walk on toes

50-ft walk on heels

50-ft bunny hop

50-ft high knees

50-ft butt kickers

50-ft skipping high knees

200-m run

100 single-unders

1 set:

:30 double-unders

:30 burpees

:30 double-unders

:30 burpees

200-m run

– Rest :10 between movements.

Metcon

Metcon (Time)

EQUIPMENT

For time:

1,600-m run

150 double-unders

50 burpees

800-m run

100 double-unders

35 burpees

400-m run

50 double-unders

20 burpees

BODYWEIGHT

For time:

1,600-m run

150 lateral line hops

50 burpees

800-m run

100 lateral line hops

35 burpees

400-m run

50 lateral line hops

20 burpees

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 foam roll IT band/leg

:30 foam roll calves/leg

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