Whatever’s Left
March 2, 2021
One at a Time
March 4, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Jackpot (AMRAP – Rounds and Reps)

AMRAP 20:

1,000 Meter Bike *or* 500 Meter Row

50 AbMat Sit-ups

30 Russian Kettlebell Swings 53/35 (Rx+ 70/53)
## DESCRIPTION

* Today’s longer triplet workout is meant to be a nice change of pace from the high-intensity intervals from yesterday

* The intention here is to stay moving forward for most of the 20 minutes with simple movements

* Athletes can expect to complete between 3-4 rounds today



## RUSSIAN KETTLEBELL SWINGS

* These swings finish with the arms parallel to the ground

* Athletes should choose a weight they can complete within 1-3 sets



## BIKE

* All athletes will complete the same distance on the bike today

* If short on bikes, stagger by 3 minutes

* Score each 100 meters on the bike as 1 rep (1000 Meters = 10 Reps)

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Upper Back

* Lower Back

* Hip Flexors

* Hamstrings

Warm-up

## HOME GYM

AMRAP 20:

50 AbMat Sit-ups

400 Meter Run

30 Russian Kettlebell Swings

# GENERAL WARM-UP #

## 3 Stations With Light Kettlebell

1 Minute Run (Easy)

30 Seconds Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)

30 Seconds Single Arm Kettlebell Deadlifts (15 Seconds Each)

1 Minute Run (Easy-Moderate)

30 Seconds Bodyweight Good Mornings [Video](https://youtu.be/TP7Y0QLYIac)

30 Seconds Kettlebell Romanian Deadlifts

1 Minute Run (Moderate)

30 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Single Arm Russian Kettlebell Swings (15 Seconds Each)

# MOBILITY #

## Kettlebell Assisted Straddle Stretch: 1 Minute

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

## Couch Stretch: 2 Minutes Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

10 AbMat Sit-ups

100 Meter Run

5 Russian Kettlebell Swings