Dizzy Bat
Bye Bye Bye Masters
December 30, 2020Happy New Year Masters
January 1, 2021CrossFit Rome – CrossFit
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
