FS and MetCon

CrossFit Rome – CrossFit

Front Squat

3 Rounds

Front Squat x 6-8

Rest 45 Seconds

Side Plank x 30-45 Sec. each side

Rest 45 Seconds

Bottoms Up KB Walk x 20m (Each side)

Rest 45 Seconds

Paused Front Squat

Every 2 Minutes for 10 Minutes (5 Sets)

2-3 Reps each set.

Hold for 2 Seconds at the bottom.

Metcon (Time)

Fitness:

For time:

Run 300 Meters

immediately followed by…

Three rounds of:

– 15 Kettlebell Swings

– 25 Abmat Sit-Up

immediately followed by…

Run 300 Meters

immediately followed by…

Three rounds of:

– 10 Pull-Ups

– 15 Push-Ups

– 20 Air Squats

immediately followed by…

Run 300 Meters

Metcon (Time)

Performance:

For time:

Run 400 Meters (Rx+ Sandbag)

immediately followed by…

Three rounds of:

– 8 Ring Dips (Rx+ 4 MU)

– 8 Strict Press (Rx+ 8 HSPU)

– 16 KBS (53/35) (Rx+ 70/53)

immediately followed by…

Run 400 Meters

immediately followed by…

Three rounds of:

10 Pull-Ups (Rx+ C2B)

20 Push-Ups

30 Air Squats

immediately followed by…

Run 400 Meters