Wise Men
February 23, 2021
What’s Up
February 25, 2021

CrossFit Rome – CrossFit

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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)