Juke Box
February 9, 2021
One Too Many
February 11, 2021

CrossFit Rome – CrossFit

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Absolute Value (Calories)

3 Rounds:

Partner 1: 1 Minute Bike Calories

Partner 2: 1 Minute Bike Calories

Partner 1: 2 Minute Bike Calories

Partner 2: 2 Minute Bike Calories

Partner 1: 3 Minute Bike Calories

Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 9 Kettlebell Swings (53/35)

During 2 Minute Break: 15 Kettlebell Swings (53/35)

During 3 Minute Break: 21 Kettlebell Swings (53/35)
## DESCRIPTION

* This partner workout is a set time take on a workout we’ve done in the past called “Team Tosh Sprints”

* Rather than running for distance and time, we’ll bike for calories within a specific time frame

* This workout will take 36 minutes total to complete

* The score at the end of the workout is total calories accumulated as a team

## KETTLEBELL SWINGS

* Before athletes can get back on the bike, they must complete the prescribed number of kettlebell swings

* **During 1 Minute Break:** 9 Kettlebell Swings (53/35)

* **During 2 Minute Break:** 15 Kettlebell Swings (53/35)

* **During 3 Minute Break:** 21 Kettlebell Swings (53/35)

* These swings finish all the way overhead

* Choose a weight you can swing unbroken each round

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling



Recommended Targets:

* Lower Back

* Upper Back

* Quads

* Glutes

Warm-up

## HOME GYM

3 Rounds For Time:

200 Meter Run

10 Single Dumbbell Russian Swings (5 Each)

400 Meter Run

20 Single Dumbbell Russian Swings (10 Each)

600 Meter Run

30 Single Dumbbell Russian Swings (15 Each)

# GENERAL WARM-UP #

## 6 Minutes Total

1 Minute Run

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

1 Minute Run

30 Seconds Dumbbell Romanian Deadlifts (Lighter Weight)

1 Minute Run

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

1 Miuute Run

30 Seconds Russian Dumbbell Swings (Lighter Weight)

# PRACTICE ROUND #

## 1 Round

200 Meter Run

10 Single Dumbbell Russian Swings (5 Each)