I Scream, You Scream
December 9, 2020
HarDTop Masters
December 11, 2020

CrossFit Rome – CrossFit

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Tread Water (Time)

2k Row

300 Single Unders Rx+ 150 Double Unders

10 Rounds of Cindy

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
## DESCRIPTION

* “Tread Water” is a repeat workout last completed on 10.5.18

* The longer workout is centered around cardio and bodyweight movements

* We can expect this piece to take between 20-30 minutes

## CINDY

* Choose variations for the upper body movements that allow for:

* Pull-ups to be completed unbroken

* Push-ups to be completed within 2 sets

## DOUBLE UNDERS

* Choose a rep number or variation that allows you to clear this station in 2:30 or less

## ROW

* If you’re short on rowers:

* Stagger athletes by 10 minutes

Tread Water (Run) (Time)

For Time:

1 Mile Run

300 Single Unders (Rx+ 150 Double Unders)

10 Rounds of “Cindy”

**1 Round of “Cindy” **

5 Pull-Ups

10 Push-ups

15 Air Squats

After Party

# AFTER PARTY

## Gymnastics Stamina

For Time:

9-6-3-6-9:

Burpee Box Jump Overs (30″”/24″”)

Bar Muscle-ups

Warm-up

# HOME GYM OPTION

For Time:

1 Mile Run

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

## Run Warmup

2 Minute Easy Run

## Jump Rope / Bodyweight Warmup

30 Seconds Single Unders (Low Jump)

30 Seconds Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)

30 Seconds Single Unders (High Jump)

30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

30 Seconds Double Taps [Video](https://youtu.be/rvb3aw-019Q)

30 Seconds Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

30 Seconds Double Under Practice

30 Seconds Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

# PRACTICE ROUND #

## 1 Round

100 Meter Run

10 Double Unders

3 Pull-ups

6 Push-ups

9 Air Squats