Back Squat / Pull Ups and 9Minute Amrap(Burpee/KBS)
September 7, 2015
Lunges and Tabata
September 9, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 60 seconds

Wall Climbs x 3-5 reps OR Hollowbody x 30-45 Seconds

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Deadlift

Performance:

Four sets of:

Deadlift x 4-6 reps @ 21X1

Rest 30 seconds

Handstand Push-Ups x 10-15 reps (consecutive or accumulated)

Rest 2 minutes

Metcon (Time)

Fitness:

For time:

Row 500 Meters

immediately followed by…

Three rounds of:

10 Box Jump-Overs

15 HR Push-Ups

20 Sit-Ups

immediately followed by…

Run 400 Meters

Metcon (Time)

Performance:

For time:

Row 500 Meters

immediately followed by…

Three rounds of:

10 Ring Dips

15 Toes to Bar

20 Unbroken Double-Unders

immediately followed by…

Run 600 Meters

Mobility

2 Minutes of each movement:

– Heel Cord Mash w/ bar or roller (2 Minutes each leg)

– AND –

– Glute Smash with Lax Ball (getting ready for Thursday)