Tricycle
February 21, 2021
Wise Men
February 23, 2021

CrossFit Rome – CrossFit

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Burpee Cycling (Time)

[On the 0:00]

For Time:

50 Burpee Box Jump Overs (24″/20″)
## DESCRIPTION

* Today’s two part workout starts with 50 burpee box jump overs for time

* You do not have to stand to full extension on top of the box

* Let’s cap this piece at 6 minutes to ensure at least 1 minute of rest heading into the second part, which begins on the 7:00

Pull It Together (AMRAP – Rounds and Reps)

[On the 7:00]

AMRAP 13:

600/500 Meter Row *or* 1,200/1,000 Meter Bike

9 Deadlifts 205/115 (Rx+ 275/185)

12 Single Dumbbell Burpee Box Step-Overs (24″/20″) 35/20 (Rx+ 50/35)
## DESCRIPTION

* We’ll score rounds and reps for this AMRAP 13

* Expect to complete about 3 rounds of work during this time period

## DEADLIFTS

* Choose a heavier weight that can be completed in at least sets of 3

## SINGLE DUMBBELL BURPEE BOX STEP-OVERS

* [Click Here](https://youtu.be/vA2ShpOgKZg) to check out a demo video

* Face the box during the burpee portion of the movement

* Ensure the chest hits the floor on each rep

* Like the jump over, you do not have to stand to full extension

* You can switch arms and legs as needed on this movement, as long as 12 reps are completed

After Party

## Handstand Walk Speed Conditioning

5 Rounds of AMRAP 1:

20 Double Unders

Max Distance Handstand Walk

Rest 30 Seconds Between Rounds

Warm-up

## HOME GYM

AMRAP 13:

15 Lateral Squat Jumps Over Dumbbells

12 Double Dumbbell Deadlifts

9 Burpees

# GENERAL WARM-UP #

## Run Warmup

2 Minutes Easy

## 30 Seconds Each

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

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

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

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

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

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB High Pulls

10 DB Presses

# MOBILITY #

## Pigeon Pose on Box: 45 Seconds Each Side

[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)

## Dumbbell Assisted Straddle Stretch: 45 Seconds

[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)

# PRACTICE ROUND #

6 Lateral Squat Jumps Over Dumbbells

5 Double Dumbbell Deadlifts

4 Burpees