📰 Gym Briefing

**We are providing at home workouts during COVID-19 Closure!!**
-At Home bodyweight workouts are available in Wodify.
-There will also be a limited equipment (makeshift equipment) option to compliment the bodyweight option.
-You can access the at home workouts by switching the program to The At Home Workouts tab.
-You will be able to enter your scores and still see other peoples times as well 🙂
-We will post updates as soon as we find out.

If you have any questions please reach out!

Thank you!

Robert@camelbackcrossfit.com
480-255-5535

**Warm-up**

Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: https://youtu.be/WVTJdjFjzaE

-Metcon-

Tosh Sprints (Time)3 Rounds
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

STIMULUS
DESCRIPTION
-“Tosh Sprints” is a simple and effective interval style workout
-You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs
-For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run
-You will follow this 1:1 work to rest ratio for each distance
-With rest built into each round, the goal is to move quickly through each effort
-Your score is the total time, including rest, it takes you to complete the 3 rounds
-We can expect this piece to take around 25-35 minutes to complete
-If short on running space we can shorten the distances to 10 meter shuttles. 20 shuttles for 200m, 40 shuttles for 400m, and 60 shuttles for 600m.

MODIFICATIONS
ROW or SKI ERG
250 Meters
500 Meters
750 Meters

BIKE ERG
500 Meters
1000 Meters
1500 Meters

ASSAULT OR ECHO BIKE
14/10 Calories
28/20 Calories
42/30 Calories

SCHWINN BIKE
20/14 Calories
40/28 Calories
60/42 Calories