Home Gym
1130
Warm Up
Hip Hammy
Wrist Mobility
Easy Row 1 min
Set up stations
Metcon
5 Rounds for time:
30 Abmat sit-ups
20 KBS (35#)
20 Hand release push-ups
1000 m row
(30 minute cap)
This was as difficult as expected. I finished the first round in 8:30, the second at 16:30, the third at 26:35 and at the 30 minute cap was at 3 rounds + 65 reps. I finished the HRPU and the row at 35:27.
Programming was from Vintage Crossfit which had a 40/30/20 rep scheme with 53# KB for men and 1000 m bike.
No comments:
Post a Comment