Double Check Masters
December 16, 2020
Hot & Bothered
December 17, 2020

CrossFit Rome – CrossFit

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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)