Do Less Masters
September 16, 2020
Litter Box
September 17, 2020

CrossFit Rome – CrossFit

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2 Minute ME Double Unders (AMRAP – Reps)

UP & UNDER (4 Rounds for reps)

EMOM: 4 Rounds For Reps

1:00 Max Effort: Strict Pull-Ups

:30 Rest

1:00 Max Effort: Push-Ups / Ring Dips

30: Rest

1:00 Max Effort: L-Sit/ Hollow Hold/ Plank

:30 Rest

1:00 Max Effort: Calorie Bike

2:00 Rest
*Score for today will be total reps per round.

*Midline movement will not be included in score.

After Party

# AFTER PARTY

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Chest

* Lats

* Calves

* Triceps

Warm-up

## HOME GYM

EMOM: 4 Rounds Max Effort

1:00 ME Strict Pull-Ups

:30 Rest

1:00 ME Push-Ups

:30 Rest

1:00 ME Plank/Hollow Hold/L-Sit

:30 Rest

1:00 ME Run

2:00 Rest

# GENERAL WARM-UP #

2 Rounds of:

100 Meter Run

30 Seconds Push-up to Down Dog

# MOBILITY #

## Pec Stretch on Wall: 1 Minute (Each Side)

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

## Overhead Stretch on Wall: 1 Minute

[Video](https://youtu.be/r5EAYPqCd_E)

# PRACTICE ROUND #

4 Strict Pull-Ups

4 Push-Ups

:30 Midline Movement

100 Meter Run