CrossFit – Mon, Oct 9

CrossFit Timoro – CrossFit

Metcon (5 Rounds for reps)

5 sets:

On a 1:30 clock:

30 Plate Hops (4 in)

15 KB Goblet Squats (70/53#)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.
INTENDED STIMULUS

At least :30 of lunges for 12+ steps per round.

The goal is for each round to be a sprint with quick and unbroken hops, squats, and lunges.

KB loading should be light enough so that all goblet squats are unbroken every round at a smooth and steady pace.

Metcon (Weight)

1 Set:

400-m Single-KB Front Rack Walk

– Switch arms as needed.