Building EMOM (WB,Bur,HR)
Deadlift and 3RFT(400m,KBS,HSPU)
September 15, 2015Hang Snatch/Clean Work and MetCon(1000/100/1)
September 17, 2015CrossFit Rome – CrossFit
Metcon (AMRAP – Rounds and Reps)
Fitness and Performance:
Every Minute, On the Minute
Complete as many minutes as possible of:
5 x Wall Balls (20/14) Rx+ 30/20
5 x Burpees
5 x Hollow Rocks
*All three movements are to be done in the same minute.
*The cap is set at 30 Minutes. If anyone makes it to 30 minutes, the coach for that class will do 100 Burpees.
Skill Work
Fitness and Performance:
Still working off of the minute timer. Pick 2 movements that you would like to work on and practice getting better at those.
Post the two movements to comments.
Mobility
Fitness and Performance:
Pick at least 1 upper extremity and 1 lower extremity mobility piece and spend 2+ minutes on it. If you need suggestions on what you need to work on (areas of weakness) just ask the coach, they will tell you:)
