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December 21, 2020
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December 23, 2020

CrossFit Rome – CrossFit

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8th Grade (Time)

8 Rounds For Time:

60 Single Unders (Rx+ 45 Double Unders)

30 Air Squats

15/12 Calorie Row *OR* 12/9 Calorie Assault Bike
## DESCRIPTION

* Although innocent looking on paper, this simple triplet workout packs quite the punch

* The lower body pushing component to each movement makes for a higher interference effort

* With 8 total rounds, this workout will likely range between 20-30 minutes to complete

* Each movement should range from about :50-1:15 to complete



## ROW

* If you’re short on rower, stagger athletes by 2 minutes

After Party

# AFTER PARTY

## Skill Conditioning

On the 2:00 x 5 Rounds:

20 GHD Sit-ups



Time Remaining:

Max Distance Handstand Walk

Warm-up

## HOME GYM

8 Rounds For Time:

60 Single Unders (Rx+ 45 Double Unders)

30 Air Squats

200 Meter Run

# GENERAL WARM-UP #

## 400 Meter Run ##



## 30 Seconds Each

Single Unders

Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)

High Single Unders

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

Double Taps [Video](https://youtu.be/rvb3aw-019Q)

Air Squats



# MOBILITY #

## Couch Stretch: 45 Seconds Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)



## Calf Stretch on Post: 30 Seconds Each Side

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



# PRACTICE ROUND #

## 1 Round

15 Single Unders OR Double Unders

10 Air Squats

100 Meter Run