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CrossFit Rome – CrossFit

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Quittin’ Time (3 Rounds for reps)

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike *or* 35/25 Calorie Row

Max Rounds With Time Remaining:

12 Deadlifts 155/105 (Rx+ 225/155)

12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike *or* 35/25 Calorie Row

Max Rounds With Time Remaining:

8 Deadlifts 185/125 (Rx+ 275/185)

8 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike *or* 35/25 Calorie Row

Max Rounds With Time Remaining:

4 Deadlifts 205/145 (Rx+ 315/205)

4 Barbell Facing Burpees
## DESCRIPTION

* These faster paced intervals begin with a buy-in on the bike that only happen once

* After completing the initial calories, you won’t return to the machine

* Complete max rounds and reps of deadlifts and bar-facing burpees with the remaining time

* Enter total reps completed for each AMRAP

* Your score is the sum total of your three rounds

* *We’re entering reps here because rounds + reps will be skewed heavily towards the third AMRAP of 4+4*



## DEADLIFTS

* As the weight increases, the reps will decrease

* Choose weights for each AMRAP that allows you to complete the listed reps within 2 sets



## BARBELL FACING BURPEES

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

* Jump over the bar with two feet

After Party

## Handstand Push-up Conditioning

Not For Time:

30 Kipping Handstand Push-ups

20 Burpee Box Jump Overs (30″/24″)

30 Kipping Handstand Push-ups

Warm-up

## HOME GYM

3 Rounds x AMRAP 5:

400 Meter Run

30 Double Dumbbell Deadlifts

Max Dumbbell Facing Burpees

Rest 5 Minutes Between Rounds

# GENERAL WARM-UP #

## Run Warmup

60 Seconds Easy

40 Seonds Moderate

20 Seconds Moderate-Fast

## 30 Seconds Each

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

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

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Pigeon Pose: 90 Seconds Each Side

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

# PRACTICE ROUND #

## 1 Round

100 Meter Run

4 Dumbbell Deadlifts

4 Dumbbell Facing Burpees