5K Run
November 20, 2020
Chasin Waterfalls Masters
November 23, 2020

CrossFit Rome – CrossFit

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Chasin’ Waterfalls (Time)

4 Rounds For Time:

30/24 Calorie Row (OR) 21/15 Calorie Assault Bike

30 Wallballs 14/10 (Rx+ 20/14)

30 AbMat Sit-ups
## DESCRIPTION

* We’re looking for a steady pace in this medium-long range triplet

* We expect this workout to take between 16-24 minutes to complete

## WALLBALLS

* Choose a weight that you can cycle for 50+ unbroken reps when fresh

* Men throw to 10 feet

* Women throw to 9 feet

After Party

## Stamina Squats

On the Minute x 8 (4 Rounds):

Minute 1: 5 Front Squats

Minute 2: 10 Back Squats



*Barbell Loaded at 50% on 1RM Front Squat*

Warm-up

## HOME GYM

50-40-30-20-10:

Jumping Lunges

Sit-ups



# GENERAL WARM-UP #

## 40 Seconds Each

Easy Run

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Air Squats



Moderate Run

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Reverse Lunges



Faster Run

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

Jumping Lunges

# MOBILITY [12:00-15:00]

## Up Dog: 45 Seconds

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

# PRACTICE ROUND

## 1 Round

10 Jumping Lunges

10 Sit-Ups