Front Squat and 800/Pu/FS/Pu/800
April 14, 2015
Mobility / Rowing wod / and Make-Up day
April 16, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 Minutes for 18 Minutes,

Pick a movement in each category and work on one of the skills.

Minute 1/2, 7/8, 13/14 – Bar or Ring Work (MU, Pull Ups, Dips, Tempo Push-Ups, and so on)

Minute 3/4, 9/10, 15/16 – Inverted Work (HSPU, HS Walks, HS, Wall Climbs, Bear Crawls, and so on)

Minute 5/6, 11/12, 17/18 – Midline Work (L-Sits, Planks, Hollow Bodies, Sit-Ups, V-Ups, TGUs, and so on)

Metcon (No Measure)

Fitness:

Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 10 Toes to Bar

Metcon (No Measure)

Performance:

Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings (32/24 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar