Handle With Care
January 6, 2021
Handle With Care Masters
January 8, 2021

CrossFit Rome – CrossFit

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Cannonball (Time)

5 Rounds For Time:

21/15 Calorie Row *or* 15/12 Calorie Assault Bike

15 Box Jump Overs (24″/20″)

7 Squat Cleans 115/65 (Rx+ 155/105)
## DESCRIPTION

* This 5-round triplet is designed to be a grind

* The workout centers around how to approach the challenging barbell movement – the squat clean

* We expect this piece to take around 15-25 minutes to complete

## SQUAT CLEANS

* Choose a moderate weight that you’ll complete as steady singles

* This station ideally takes less than 1:20 to complete

## BOX JUMP OVERS

* You do not have to stand to full extension on top of the box

* We recommend jumping down or stepping down over rebounding

After Party

## Gymnastics Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Handstand Walk

Minute 2: 50′ Front Rack Walking Lunge

*Build to Heavy 50′ Lunge*

Warm-up

## HOME GYM

5 Rounds For Time:

100′ Walking Lunge

50 Double Unders

30 Single Dumbbell Russian Swings (15 Each)

# GENERAL WARM-UP

## 200 Meter Run

## 30 Seconds Each

Single Unders

Slow Air Squats

Single Unders

Reverse Lunges

Single Unders or Double Unders

Walking Lunges

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Front Squats

10 DB Swings

10 DB Hang Power Cleans

10 DB Presses

# MOBILITY

## Ankle Stretch on Post: 45 Seconds each side

## Pigeon Pose: 45 Seconds Each Side

# PRACTICE ROUND #

50′ Walking Lunge

10 Double Unders

10 Single Dumbbell Russian Swings (5 Each)