Pirate’s Booty
December 2, 2020
Green Monster Masters
December 4, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

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