Skill day and 21MinEMOM
Front Squat and 800/Pu/FS/Pu/800
April 14, 2015Mobility / Rowing wod / and Make-Up day
April 16, 2015CrossFit 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
