Wunderful Masters
January 13, 2021
Blitzen
January 14, 2021

CrossFit Rome – CrossFit

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Wunderful (Time)

10 Rounds For Time [25 Minute Cap]:

45 Single Unders (Rx+ 30 Double Unders)

20 AbMat Sit-ups

10 Hand Release Push-ups
## DESCRIPTION

* This all gymnastic pacer will rotate through 3 stations for 10 rounds

* We expect each round to take between 1:30-2:00 to complete

* This puts our final estimated work time at 15-20 minutes

* Let’s cap this piece at 25 minutes to ensure the right stimulus

## DOUBLE UNDERS & HAND RELEASE PUSH-UPS

* Choose a rep number that takes 30 seconds or less to complete

## ABMAT SIT-UPS

* Choose a number that you can complete in under 1 minute

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Calves

* Chest

* Triceps

* Quads

Warm-up

## HOME GYM

10 Rounds For Time [25 Minute Cap]:

45 Single Unders (Rx+ 30 Double Unders)

20 Sit-ups

10 Hand Release Push-ups

# GENERAL WARM-UP #

## 30 Seconds Each

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

Jumping Jacks

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

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

Lateral Hops Over Rope

Front Plank

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

Easy Single Unders

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

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

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

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

# MOBILITY #

## Couch Stretch: 60 Seconds Each Side

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

## Pec Stretch on Wall: 45 Seconds Each Side

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

## Calf Stretch on Post: 30 Seconds Each Side

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

# PRACTICE ROUND #

## 1 Round

15 Double Unders

10 AbMat Sit-ups

5 Hand Release Push-ups