“Big Clean Complex”
September 15, 2020
Up & Under
September 16, 2020

CrossFit Rome – CrossFit Masters

Do Less Masters (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Calorie Assault Bike

10 Calorie Row

20 Line Hops

20 Knee Raises or Sit Ups
DESCRIPTION

*Today’s AMRAP style workout focuses on monostructural cardio (bike/row) with balance (hops) and gymnastics/core (knee raise/sit ups)

BIKE

*Should be done in <2 minutes, adjust calories as needed for this ROW:
*Should be done in <2 minutes, adjust calories as needed for this LINE HOPS
*Can be side to side or forward/backward

*Could jump rope instead

*Can use a post for balance here

KNEE RAISE/SIT UPS

*Seated knee raises, trying to challenge the core by leaning forward slightly and using less hand assistance

*Sit ups, lying down on back with knees bent, trying to lift head and shoulders off the ground.