1 Mile Masters
December 28, 2020
Tosh Sprint
December 29, 2020

CrossFit Rome – CrossFit

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Simple Plan (Time)

4 Rounds For Time:

40 Air Squats

25 Push-ups

400m Run (Add weight if you have it)
Simple triple for todays workout. If you have weight for the run (and feel up to it) use it.

This is meant to be at higher intensity today so please warm up!

Warm-up

# GENERAL WARM-UP #

## Run Warmup

2 Minutes Easy



## 30 Seconds Each

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)



Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)



Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)



# MOBILITY #

## Pigeon Pose: 2 Minutes Each Side



## Calf Stretch on Post: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)



​# PRACTICE ROUND #

10 Air Squats

5 Push-Ups

100 Meter Run