At Home – Thu, Apr 20

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

10 leg swings/leg

10 lateral leg swings/leg

10 counterbalance squats

200-m run

1 set:

:30 high knees

:30 butt kickers

10 DB goblet squats

200-m run

1 set:

15 air squats

100-m run

10 DB squats

100-m run

15 air squats

– Use two DBs.

Metcon (Time)

EQUIPMENT

For time:

30 DB squats

800-m run

100 air squats

800-m run

30 DB squats

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

30 alternating single-leg squats

800-m run

100 air squats

800-m run

30 alternating single-leg squats

SCORE:TOTAL TIME
WORKOUT NOTES

13:00-17:00.

Moderate DB load (35/50 lb).

Reduce the DB load to complete in 3 sets or less and in under 2:00. Reduce the distance of the run to 600-m to complete in 5:00 or less. Reduce the air squat volume to 75 or 50 reps to finish in less than 3:00.

Accessory Work (Checkmark)

5 sets:

10 v-ups

10 hollow rocks

:10 hollow hold

– Rest 1:00 between sets.