Home Gym
1130
Warm Up
Hip Hammy
Wrist Mobility
couple of WBS and lunges
Metcon
5 Rounds for time:
400 m Run
20 WBS (14#)
20 KB Goblet Alternating Forward Lunge (15#)
This was tougher than expected. I was prepared for a long workout, I was not prepared for my hamstrings to start tightening up on the second round. I should have warmed up a little more. I finished in 28:56 and it was a mental win for me to not scale the volume. 1.25 miles of running, 100 wall ball shots and 100 alternating lunges is no joke.
Round 1 - 5:00
Round 2 - 5:20 (10:20)
Round 3 - 6:00 (16:20)
Round 4 - 6:20 (22:40)
Round 5 - 6:16 (28:56)
Programming was from Crossfit Golden for 10.21.20 which called for a 20/14# wall ball and a 24/16 kg kettlebell.
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