At Home – Tue, Aug 23

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

1:00 jump rope

5 elbow instep + reach/side

5 squat-to-stand

5 wall squats

:30 air squats

2 sets:

6 DB walking lunges

:20 DB squats

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Reps)

EQUIPMENT

AMRAP 1:00 x 5 sets:

12 DB walking lunges

Max-rep DB squats

– Rest 3:00 between sets.

BODYWEIGHT

AMRAP 1:00 x 5 sets:

12 walking lunges

Max-rep air squats

– Rest 3:00 and walk 100-m between sets.

WORKOUT NOTES

*15+ squats each round.

*As heavy as possible (35/50 lbs or more).

*Reduce reps of lunges to finish in under :25 each minute.

Accessory Work

Metcon (No Measure)

3 sets:

20 banded side steps (moving left)

20 banded side steps (moving right)

20 good mornings