Back Squat and 10 Min AMRAP (T2B/WB/DU)
June 14, 2016
Make Up Day
June 16, 2016

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups or Seated KB/DB Strict Press x 8

Station 3 – 60 seconds of Hollow Body Hold or 30 Sec L-Sit

Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps or 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Push Ups

Rest 60 seconds

60 seconds of Box Jump or Step-Overs (24/20)

Rest 60 seconds

60 seconds of Dumbbell Plank Rows (53/35)

(hold push-up position, row left, row right…repeat)

Rest 60 seconds