Uplifting Masters
January 27, 2021
Bartender
January 28, 2021

CrossFit Rome – CrossFit

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Counting Calories (Calories)

AMRAP 20:

[PARTNER 1]

Max Calorie Bike *or* Row

[PARTNER 2]

2 Rounds:

20 AbMat Sit-ups

10 Push-ups

* Switch Stations After 2 Rounds of Sit-ups + Push-ups

* Score is Total Calorie on the Bike
## DESCRIPTION

* We’ll partner up for a bike and bodyweight workout

* The partner on the sit-ups and push-ups sets the pace for the workout

* Once they complete the 2 rounds (60 total reps), athletes will switch stations

* The score total is total calories accumulated by the team over the 20 minutes of work

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling



Recommended Targets:

* Chest

* Quads

* Lats

* Upper Back

Warm-up

# WORKOUT VARIATIONS

## HOME GYM

AMRAP 20:

20 Shuttle Runs [10 Meters]

40 AbMat Sit-ups

20 Push-ups

# GENERAL WARM-UP #

## Shuttle Run Warmup

:30 Minute Easy

:30 Minute Easy-Moderate

:30 Minute Moderate

## 30 Seconds Each

Push-up Plank (On Hands)

Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

Front Plank (On Elbows)

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

Push-up Plank to Front Plank [Video](https://www.youtube.com/watch?v=P7E2_-yUMOI)

Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

# MOBILITY #

## Up Dog: 1 Minute

[Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

## Table Top Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=I3JmIgah28M)

# PRACTICE ROUND

## 1 Round

10 Shuttle Runs [10 Meters]

8 AbMat Sit-ups

6 Push-ups