At Home – Mon, Oct 10

CrossFit Timoro – At Home

Warm-Up (No Measure)

3 sets:

:30 mountain climbers

:30 alternating plank reach throughs

:30 wall squat

– Rest :15 between movements.

1 set:

5 elbow instep hip circles/direction/leg

10 hamstring scoops/leg

2 sets of :20 each:

Burpees

Hollow rocks

Squats

– Rest :10 between movements.

– Complete each movement twice before moving to the next exercise.

Metcon (4 Rounds for reps)

EQUIPMENT

For reps:

Tabata burpees

Tabata hollow rocks

Tabata dumbbell swings

Tabata burpees

– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

BODYWEIGHT

For reps:

Tabata burpees

Tabata hollow rocks

Tabata squats

Tabata burpees

– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

WORKOUT NOTES

Constant movement every interval.

Simple bodyweight workout.

Reduce the height of the swing as needed.

Accessory Work

Accumulate:

10 DB Turkish get-ups/arm