4x5Rd Strength
Strict Press and 4Rd Metcon(800m,KBS,SPU)
June 29, 2015Fight Gone Bad”ish”
July 1, 2015CrossFit Rome – CrossFit
Metcon (No Measure)
Fitness and Performance:
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Walking Lunges w/ KB OR Weighted Step-Ups x 16-20 (8-10 per leg)
Station 2 – Tempo Push Ups / Banded Push Ups x 10-12 reps @ 1111
Station 3 – Hamstring Curls w/ MB or Foam Roller x 20
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)
Skill Work
Extra Credit:
5 Total Rounds of Each
30 Second ME Sit-Ups
30 Second Rest
30 Second ME Double Unders / Bar Hops
30 Second Rest
Mobility
Fitness and Performance:
Two-Three sets of:
– Banded Hamstring Stretch x 60 seconds each leg
Rest 30 seconds
– Couch Stretch x 60 seconds each leg
Rest 30 seconds
