At Home – Tue, Mar 21

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

100-m jog

10 walking Samson stretch lunges

10 walking toy soldiers/leg

10 bunny hops

10 jumping air squats

100-m hard run

1 set:

10 laying leg crossovers

10 alternating lunge + twist

10 burpees

2 sets:

:15 easy jog

:15 hard run

:30 easy jog

:30 hard run

1:00 easy jog

1:00 hard run

– Rest as needed between sets.

Metcon (7 Rounds for distance)

AMRAP 7:

Max-distance run

– Option 1: Perform on a track where distance can be accurately measured.

– Option 2: Perform this workout on an uphill course as much as possible

– Option 3: Perform this workout on a treadmill and set the incline to 0.7. Run AFAP as long as possible.
WORKOUT NOTES

1,200-m or more.

Max-effort monostructural workout.

Scale the pace as needed to maximize the total distance ran in 7 minutes.

Post Workout (3 Rounds for reps)

3 sets:

Max unbroken push-ups

1:00 plank hold

– Rest :30 between movements.