Gymnastic Skill Work and 30 on / 30 Off
December 17, 2015
12 Days of Christmas
December 19, 2015

CrossFit Rome – CrossFit

Push Press

Fitness and Performance:

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

*Use your time between sets to work on mobility.

Weighted Lunges

Fitness and Performance:

Every 2 Minutes for 6 Minutes (3 Sets)

– Weighted Walking Lunges x 16-20

Metcon (5 Rounds for reps)

Fitness and Performance:

Every minute, on the minute, for 15 minutes (5 Rounds):

Minute 1 – Run 200m

Minute 2 – HR Push Ups x 20/15

Minute 3 – Double-Unders x 40 reps