At Home – Thu, Dec 22

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

3:00 jog

10 hamstring kick-ups/leg

:30 single-unders

10 single-leg calf raises/leg

:30 single-single-doubles

2 sets:

100-m run

:20 double-unders

– Rest 1:00 between sets.

Metcon (5 Rounds for reps)

EQUIPMENT

5 x 2:00 rounds for reps:

250-m run

Max double-unders

– Rest 2:00 between sets.

BODYWEIGHT

5 x 2:00 rounds for reps:

300-m run

Max forward/backward hops to a low target (3 in)

– Rest 2:00 between sets.
WORKOUT NOTES

35-75 double-unders/round.

Bodyweight workout.

Reduce run distance to 200-m and substitute with speed steps or single-leg single-unders.

Post Workout (No Measure)

4 sets:

5-10 left-leg single-leg squats

5-10 right-leg single-leg squats

– Rest as needed between legs and sets.