Middle Management Masters
October 21, 2020
Kick, Push
October 22, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

Spin Move (Time)

For Time:

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Chest

* Calves

* Quads

* Glutes

Warm-up

## HOME GYM

6 Rounds For Time:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

# GENERAL WARM-UP #

## Warmup Run

200 Meters Easy

## 2 Rounds

### 30 Seconds Each

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Jumping Jacks

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Single Unders

Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

# MOBILITY

## Chest Stretch on Floor: 1 Minute (Actively Moving)

[Video](https://www.youtube.com/watch?v=cY7sEMbpLPs)

## Calf Stretch on Post: 40 Seconds Each Side

[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

# PRACTICE ROUND #

## 1 Round

For Time:

10 Double Unders

5 AbMat Sit-ups

5 Push-ups