Isa-ball
December 20, 2020
Layover
December 21, 2020

CrossFit Rome – CrossFit Masters

Under The Sea Masters (AMRAP – Rounds and Reps)

15 Minute AMRAP (As Many Rounds and Reps As Possible

250 Meter Row

30 Jumps

20 Kettlebell Swings
DESCRIPTION

*Repeat workout from 11/6/2020

*You will rotate through as many rounds and repetitions as possible in the 15 minute window of a cardio, gymnastics, and weightlifting movement

*Anticipate completing 3-5 rounds in the 15 minutes

ROW

*Looking for the row to take about 3 minutes, adjust meters as necessary

JUMPS

*Lets chose a variation we can do with only 1-2 breaks

*This can be:

**Jump Rope

**Jump Onto a Plate

**Jump in place with upper extremity assistance

**Heel raises

KETTLEBELL SWINGS

*We will focus on our hip hinging pattern here and being explosive through the hips

*Pick a weight that you can do with only one to two quick breaks each round