November 26, 2021

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 Sets:

50-ft. Walk on Tip-Toes

50-ft. Walk on Heels (with toes up)

20 Single Unders or Run in Place

:30 Shoulder Taps in Pike or Plank

Accessory Work

Metcon (10 Rounds for reps)

EMOM 10

Minute 1 | :30 Weighted Single-Leg Squats

Minute 2 | :30 DB Strict Press

– Substitute backpack or odd object as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

or

BODYWEIGHT

AMRAP 20:

50 Forward Line Hops

100-ft. Walking Lunge

100-ft. Bear Crawl