Counting Calories
Uplifting Masters
January 27, 2021Bartender
January 28, 2021CrossFit Rome – CrossFit
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
