CrossFit – Thu, Nov 24

CrossFit Timoro – CrossFit

AT HOME – WARM UP (No Measure)

On a 5:00 clock:

5 cobra to down-dog

10 alternating spiderman stretch

15 skier jacks

:20 air squats

1 set:

:30 run out

Run back

5-10 DB bent over rows

5-10 push-ups

5-10 sit-ups

5-10 air squats

– Rest 1:00 between sets.

AT HOME – METCON (Time)

EQUIPMENT:

5 rounds for time:

200-m run

20 DB bent over rows

200-m run

20 push-ups

200-m run

20 sit-ups

200-m run

20 air squats

BODYWEIGHT:

5 rounds for time:

200-m run

20 plank-ups

200-m run

20 push-ups

200-m run

20 sit-ups

200-m run

20 air squats
WORKOUT NOTES

45:00 or faster. Keep the runs to less than 1:15 and each movement to 1-2 sets.

Light-to-moderate load DB (35/50 lb).

Reduce the runs to 100-m if unable to maintain 1:00 or faster for the first 3 rounds. Reduce the volume to 12-15 reps for any movement unable to be completed in 1-2 sets.