Squat and WB/T2B MetCon
February 15, 2015
Lift and 10Min MetCon
February 17, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Minutes 1-3 & 10-12 – MU / Pull-Up Technique Work – Choose a variation of one of these movements and work on mechanics.

Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work

(use partner assists / wall to learn balance points and accumulate time upside down)

Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps

* http://gymnasticswod.com/content/roll-candle-stick

Metcon (9 Rounds for reps)

Fitness:

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Push-Ups

1 Minute of Pull Ups / Ring Rows

Rest 3 minutes

Metcon (9 Rounds for reps)

Performance:

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Handstand Push-Ups

1 Minute of Pull-Ups

Rest 3 minutes

Rx+

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes