Hot-N-Ready
December 25, 2020
1 Mile Masters
December 28, 2020

CrossFit Rome – CrossFit

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Walk the Line (Time)

5 Rounds for time:

40 Jumping Jacks / 60 Double Unders / 90 Single Unders

40 Step-back (Reverese) Lunges

20 Burpees

Warm-up

## HOME GYM

3 Rounds For Time:

30 Alternating Dumbbell Snatches

50 Sit-ups

# GENERAL WARM-UP #

## 2 Rounds

### 30 Seconds Each

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

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

PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

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

PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)

Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

# Dumbbell Warm-Up #

10 DB Deadlifts

10 DB High Pulls

10 DB Swings

10 DB Front Sqauts

10 DB Presses

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

8 Alternating Dumbbell Snatches

10 Sit-ups