At Home – Thu, Dec 29

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 alternating lateral lunges

20 high knees

20 butt kickers

200-m run

1 set:

5-8 split squats/leg

10 single-leg DB RDLs/leg

– Control the descent for :05 for each movement.

3 sets:

:20 run

– Rest 1:00 between sets.

– Increase pace with each set.

Metcon (20 Rounds for distance)

EMOM 5:

:20 run

EMOM 5:

:30 run

EMOM 5:

:40 run

EMOM 5:

:50 run
WORKOUT NOTES

Maximize distance for each interval.

Bodyweight workout that starts with faster paces and slows towards the end.

Moderate running speeds as needed to avoid rest during the working intervals.

Post Workout (No Measure)

Accumulate:

5:00 plank hold

– Rest as little as possible between sets.