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December 30, 2020
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January 1, 2021

CrossFit Rome – CrossFit

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Dizzybat (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders / Line Hops or 90 Singles

30 Dumbbell / “Odd Object” Reverse Lunges

15 Reverse Burpees

* Reverse Burpee Demo – https://www.youtube.com/watch?v=tMLejzMquzY

** Sub for RBs will be 3 sets of 5 air squats + 5 hollow rocks
Warm-Up for workout:

1/2 (800m) – 1 mile low intensity run

3 Rounds of the following. Focus on quality movement rather than hammering through it.

20 Second

6 Alternating Elbow to Instep focusing on the ankle stretch (3 each side)

5 pause (3 second) A.R.E. Squats

– First Round with heels slightly elevated

– Second Round with heels on flat surface, like we normally squat

– Third Round with toes slightly elevated

4 Inchworm to Push Ups (Stand at the end of each rep, focusing on the ankles and hamstrings on the stretch)

Completed a short walk through with the weights and movements that you plan to do in the workout.

1-2 Rounds

10 Jump Rope / Line Hops

6 Weighted Reverse Lunges

4 Reverse Burpees

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Quads

* Glutes

* Upper Back

* Hamstrings