4x5Rd Strength

CrossFit 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