At Home – Sat, Mar 18

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

3:00 slow jog

10 single-leg calf raises/leg

10 lateral leg swings/leg

1:00 single-unders

5 squat-to-stands

1:00 air squats

2 sets:

200-m run

20 double-unders

20 air squats

– Rest as needed between sets.

Metcon (4 Rounds for reps)

EQUIPMENT

4 x 4:00 rounds for reps with a partner:

400-m run

40 double-unders

Max air squats

– Rest 1:00 between rounds.

– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many squats as possible in the remaining time.

BODYWEIGHT

4 x 4:00 rounds for reps with a partner:

400-m run

40 lateral line hops

Max air squats

– Rest 1:00 between rounds.

– Partners run together, complete 40 lateral line hops each at the same time, and then switch as needed to complete as many squats as possible in the remaining time.
WORKOUT NOTES

1:00+ and 45+ air squats each round.

Faster-paced monostructural and bodyweight workout.

Reduce the run distance to 300-m, scale the double-unders to 20 reps or single-unders, and squat to a target to maintain the stimulus.

Skill Work (No Measure)

Accumulate:

2:00 L-sit hold

– Rest as needed.