Bench Press and Annie
January 5, 2016
Olympic Skill Work and 21/18/15/12/9 (KB,BJ,100m)
January 7, 2016

CrossFit Rome – CrossFit

Skill Practice

Fitness and Performance:

Every 2 minutes for 18 Minutes (3 Rounds)

– Movement 1 – Upside down work (Wall Climbs, HS Hold, HSPU, Bear Crawl)

– Movement 2 – Walking lunges with KB x 16-20 steps

– Movement 3 – Bar Work or Ring Work of your choice. (MU, MU Progression, Strict Pull Up, Dips, Rows, T2B)

– OR –

Core work of your choice if you missed yesterday.

Metcon (3 Rounds for reps)

Fitness and Performance:

3 Rounds for Reps

1 Min ME 10m Shuttle Run

1 Min ME Ball Slam (30/25)

1 Min ME Row (Calories)

1 Min ME Burpee to a 6″ target

1 Min Rest