At Home – Mon, Jan 16

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 leg swings/leg

10 lateral leg swings/leg

10 alternating Samson lunges

10 alternating “T” push-ups

:30 squat hold (arms level with the eyes)

3 sets:

:20 object jump-overs

– Rest :20

:20 hook behind heel single-leg squats

– Rest :20

2 sets:

6 alternating single-leg squats

6 object jump-overs

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

2 alternating single-leg squats

2 object jump-overs (knee height)

4 alternating single-leg squats

4 object jump-overs

6 alternating single-leg squats

6 object jump-overs

– Continue adding 2 reps to each movement until time expires.
WORKOUT NOTES

Round of 12 or higher.

Low-object height for the jump-over.

Scale to a heel-hooked single-leg squat, a back step lunge, and reduce the height of the jump over as needed.

Post Workout (3 Rounds for distance)

3 sets:

15 supermen

15 DB RDLs

5 Max-distance broad jumps

– Rest 2:00 between sets.