Green Monster
Pirate’s Booty
December 2, 2020Green Monster Masters
December 4, 2020CrossFit Rome – CrossFit
Green Monster (Time)
4 Rounds For Time:
40/30 Calorie Assault Bike or Row
30 Wallballs 14/10 (Rx+ 20/14)
20 Toes to Bar
10 Single Arm Dumbbell Snatches 35/20 (Rx+ 50/35)
## DESCRIPTION
* Today’s 4-rounder balances out weightlifting, gymnastics, and cardio
* We’ll chip away at these four challenging movements in this grind of a workout
* This piece will be on the longer side, likely taking between 25-30 minutes to complete
* We’ll cap this workout at 30 minutes
After Party
# AFTER PARTY
## Ring Muscle-Up Stamina
For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees
Warm-up
# HOME GYM OPTION
4 Rounds For Time:
45 Air Squats
30 AbMat Sit-ups
15 Single Arm DB Snatches
# GENERAL WARM-UP #
## 1 Minute Each
Run (Easy)
Air Squats
Shoulder Taps
Inchworm to Push-up
## 30 Seconds Each
Run (Faster)
Squats with
Straight Leg Sit-ups
Arch Hold
# MOBILITY #
## Dumbbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)
## Child’s Pose: 1 Minute
# PRACTICE ROUND #
## 1 Round
*With Workout Weights:*
6 Air Squats
4 Sit-Ups
2 Single Arm DB Snatches
