At Home – Wed, Dec 7

CrossFit Timoro – At Home

Warm Up (No Measure)

50-ft of each:

Walking lunges

Toy soldiers

High knee skips

Butt kickers

Lateral shuffle/direction

Carioca/direction

2-3 sets:

200-m run

– Rest 1:00 between sets.

– Increase the pace each set.

Metcon (6 Rounds for time)

Every 3:00 for 6 sets:

400-m run
WORKOUT NOTES

2:00 or faster/set.

Monostructural metabolic conditioning workout.

Reduce distance to 300-m, or shorter if needed, to finish in less than 2:00 every set.

Skill Work (4 Rounds for reps)

Post-workout:

Every 2:00 x 4 sets:

5-10 box dips

– On the 4th set, perform AMRAP until failure.