3 Part Strength Day (Lunge / Bench / Row)
April 7, 2015
CFT and 3 Rep CFT (FS,SP,DL)
April 9, 2015

CrossFit Rome – CrossFit

Turkish Get Up

Fitness and Performance:

Every 90 Seconds for 5 Rounds

1st Movement – Nose to Wall HS Hold (45/30 Seconds)

2nd Movement – TGU x 1-2 on each arm

3rd Movement – Roll to Candle Stick x 10(Start with double leg and build to a single leg)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness and Performance