Snake Eyes
Wise Men
February 23, 2021What’s Up
February 25, 2021CrossFit Rome – CrossFit
Snake Eyes (Time)
10 Rounds For Time [30 Minute Cap]:
10 Dumbbell Renegade Rows 35/20 (Rx+ 50/35)
30 Double Unders
12/9 Calorie Assault *or* 250/200 Meter Row
## DESCRIPTION
* Today’s 10-round triplet workout has a 30-minute cap to it
* This means that we essentially have 1 minute to complete each station to finish under the cap
* Enter your total time if you finish under the cap
* If you hit the cap, put 30:00 as your score and write total reps completed in notes
## DUMBBELL RENEGADE ROWS
* Our version of the renegade row includes 1 push-up + 1 single arm row.
*You’ll complete 5 reps on one side and then 5 reps on the other side. For a total of 10 reps.
* Choose a load that allows you to clear this station in about a minute
## DOUBLE UNDERS
* Complete 45 single unders if subbing for double unders
After Party
## Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
* Upper Back
* Lower Back
* Lats
* Shoulders
Warm-up
## HOME GYM
10 Rounds [30 Minute Cap]:
10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
200 Meter Run
30 Double Unders (45 Single Unders)
# GENERAL WARM-UP #
## 2 Minute Sets
1 Minute Easy Run
30 Seconds Jumping Jacks
30 Seconds Front Plank
1 Minute Moderate Run
30 Seconds Single Unders
30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
1 Minute Faster Run
30 Seconds Double Taps [Video](https://youtu.be/rvb3aw-019Q)
30 Seconds Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
# MOBILITY #
## Calf Stetch on Post: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)
## Turn Back Stretch on Wall: 45 Seconds Each Side
[Video](https://youtu.be/7tRAVdljSqA)
# PRACTICE ROUND #
4 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
100 Meter Run
10 Double Unders (15 Single Unders)
