Cho-To-Go Masters
January 18, 2021
Cho To-Go
January 19, 2021

CrossFit Rome – CrossFit

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Double-Edged (Time)

7 Rounds For Time:

500 Meter Assault Bike *or* 250/200 Meter Row

45 Single Unders (Rx+ 30 Double Unders)

10 Burpees
## DESCRIPTION

* This simple triplet workout has us rotating through shorter duration stations for 7 rounds

* We expect this piece to take around 12-20 minutes to complete

## DOUBLE UNDERS

* Choose a number or variation that takes about 30-40 seconds to complete

## BURPEES

* You can jump-up or step-up out of the burpee

* Ensure full extension at the top of each rep

Body Armor Cash-Out (No Measure)

2 Sets:

1 Minute Banded Pull-Aparts

1 Minute Side Plank (Each Side)

1 Minute Banded Front Plank
## CASH-OUT

* If you have any time left over after the conditioning piece, complete the cash-out listed above

* The focus here is on the midline and upper back

* See below for video demos of each movement:

* **Banded Pull-Aparts:** [Video](https://youtu.be/O3kpjgGAfp4)

* **Side Plank:** [Video](https://youtu.be/ZOK6XWqQeyI)

* **Banded Front Plank:** [Video](https://youtu.be/22rySeiu32s)

After Party

## Gymnastics Conditioning

Not For Time:

25 Strict Handstand Push-ups

50 Kipping Handstand Push-ups

Warm-up

## HOME GYM

7 Rounds For Time:

45 Single Unders (Rx+ 30 Double Unders)

20 Shuttle Runs [10 Meters]

10 Burpees

# GENERAL WARM-UP #

## Run Warmup

1 Minute Easy Run

1 Miunute Easy-Moderate Run

1 Minute Moderate Run

## 30 Seconds Each

Jumping Jacks

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Single Unders

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

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

Slow Air Squats

# MOBILITY #

## Couch Stretch: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Calf Stretch On Post: 30 Seconds Each Side

[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

# PRACTICE ROUND #

10 Single Unders (Rx+ 10 Double Unders)

6 Shuttle Runs [10 Meters]

4 Burpees