At Home – Wed, May 3

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

10 hamstring scoops + jog

10 leg swings/side + jog

10 inchworms + jog

10 jumping squats + jog

10 Samson lunges + jog

– Jog 50-m after each movement.

2 sets:

200-m run

– Rest 1:00 between sets.

Metcon (Time)

Every 3:00 x 7 sets:

400-m run

– Score is your slowest 400-m time.
WORKOUT NOTES

All sets in 2:15 or less.

High-volume conditioning interval workout.

Reduce the distance to 300-m or 200-m to complete all sets in less than 2:15 or substitute with 20 burpees.

Skill Work (No Measure)

Post-workout:

2 sets:

2:00 plank hold

30 hollow rocks