Wunderful
Wunderful Masters
January 13, 2021Blitzen
January 14, 2021CrossFit Rome – CrossFit
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
