Press and 10x90sec and Pull Up / Midline Work

CrossFit Rome – CrossFit

Shoulder Press

Fitness and Performance:

Every 3 minutes, for 15 minutes (5 sets):

– Strict Overhead Press x 4-6 reps

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

Metcon (Weight)

Fitness and Performance:

Every 90 seconds, for 15 minutes (10 sets):

– 5 Push Presses

– 10 Burpees

Skill Work

Fitness and Performance Extra Credit

Every 90 seconds, for 15 minutes (5 sets of each):

Alternate Between the Two:

Movement 1) Weighted / Strict Pull Ups x 4-6

Movement 2) L-Sit / Plank / Hollowbody Hold