Lift and Row/G2O/Run
August 30, 2015
Deadlift (5Rds) and 10 Min AMRAP (Run/Row, KBS, Dips/PU)
September 1, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Three sets of:

Weighted Walking Lunges x 14-20

Rest 60 seconds

Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60 seconds

Turkish Get-Up x 2 each arm

Rest 60 seconds

Overhead Squat

Performance:

Five sets of:

Overhead Squat x 5 reps @ 30X1

Rest 1 minute

Weighted / Strict Pull-Ups x 3-5 reps @ 21X0

Rest 2 minutes

*Technique over weight today! Ease into this one, stay on tempo (3 second lower).

Metcon (Time)

Fitness:

Four rounds for time of:

Run 200 Meters

20 Wall Ball Shots

10 Strict Pull-Ups

Metcon (Time)

Performance:

Four rounds for time of:

60 Double-Unders

30 Wall Ball Shots (20/14 lbs)

15 Pull-Ups

Mobility

2 Rounds

Couch Stretch x 1-2 Minute each leg

Rest 30 Seconds

Heel cord smash on roller x 1-2 Minutes each leg

Rest 30 Seconds