Deadlift and Row/3Rd/Run
September 8, 2015
9/11 Tribute WOD
September 10, 2015

CrossFit Rome – CrossFit

No Saturday morning class.

We will be joining Chariot and UCS in a community benefit WOD to honor one of our fallen police officers, Barry Sutton.

The wod will begin at 9:00am at Ridge Ferry Park.

Weighted Lunges

Fitness and Performance:

Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

Metcon (4 Rounds for reps)

Fitness and Performance:

1 Round through

1) Tabata Row for Calories

Rest 60 seconds

2) Tabata Wall Ball Shots

Rest 60 seconds

3) Tabata Burpees

Rest 60 seconds

4) Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Bent Over Row

Fitness and Performance:

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds