Skill Work and ME(Burp,KB Row,HollowHold,MU)

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 90 seconds, for 18 minutes (3 sets of each):

– Station 1 – Roll to Candlestick x 10 reps or Roll to Pistol x 5 each leg

– Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups or Static HS Hold against the wall

– Station 3 – 60 seconds of Hollow Body Hold

– Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups or Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

Metcon (12 Rounds for reps)

Fitness and Performance:

Three sets for max reps of:

– 60 seconds of Burpees to a 6″ target

Rest 60 seconds

– 60 seconds of Box Jump Overs or Step-Overs

Rest 60 seconds

– 60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

– 60 seconds of Toes to Bar

Rest 60 seconds

Post Box Height and KB/DB Weights