Cap and Gown
Double Check Masters
December 16, 2020Hot & Bothered
December 17, 2020CrossFit Rome – CrossFit
Cap and Gown (Time)
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Bike *OR * 500/400 Meter Row
## DESCRIPTION
* Today’s 5-round workout is designed to be long and steady
* We can expect this piece to take around
* We’ll cap the workout at 30 minutes total, or 6 minutes average per round
## RUSSIAN KETTLEBELL SWINGS
* Russian Kettlebell swings finish with the arms parallel to the ground
* Choose a weight that you can complete in 2 sets
After Party
# AFTER PARTY
## Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
* Chest
* Forearms
* Hamstrings
* Quads
Warm-up
## HOME GYM
5 Rounds For Time:
40 Sit-ups
20 Hand Release Push-ups
10 Single Arm Push Press (5 Each)
# GENERAL WARM-UP #
## 3 Rounds
30 Seconds Shuttle Runs (Increasing Intensity Each Round)
30 Seconds Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
30 Seconds Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Front Squats
10 DB High Pulls
10 DB Hang Power Cleans
10 DB Presses
# MOBILITY #
## Pigeon Pose: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=sFvViEiegKw)
## Table Top Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)
# PRACTICE ROUND [20:00-25:00]
## 1 Round
9 Sit-ups
6 Hand Release Push-ups
3 Single Arm Push Press (Each)
