22.07.08

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

2:00 run

20 walking lunge steps for max-distance

10 hollow rocks

1 set:

10-yard single-DB front rack lunge

10 alternating single-leg v-up

10-yard DB front rack lunge

5 v-ups (slow)

1 set for speed:

9-6-3

DB front rack walking lunge steps

V-ups

Metcon

Metcon (Time)

EQUIPMENT

For time:

30 v-ups

30-yard DB front rack lunge

20 v-ups

20-yard DB front rack lunge

10 v-ups

10-yard DB front rack lunge

– Use two DBs for the front rack lunges.

BODYWEIGHT

For time:

30 v-ups

30-yard weighted walking lunge

20 v-ups

20-yard weighted walking lunge

10 v-ups

10-yard weighted walking lunge

Accessory Work

Metcon (8 Rounds for reps)

8 sets:

:20 double-unders

– rest :10

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side

()