Wiped Clean
March 30, 2021
Muscle Memory
April 1, 2021

CrossFit Rome – CrossFit

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Midline Miles (Time)

For Time:

50 AbMat Sit-ups

200 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run
## DESCRIPTION

* This simple, but effective Thursday workout includes just two movements: abmat sit-ups and running

* The low complexity means that we can focus on intensity over skill

* As the core fatigue from the abmat sit-ups would begin to accumulate, the distance on the run increases

* This means that athletes will have more time for the midline to “recover”, which allows them to effectively keep moving forward as the reps add up

* We expect this workout to take around 20-30 minutes to complete

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Calves

* Hamstrings

* Glutes

* Hip Flexors

Warm-up

## HOME GYM

For Time:

50 AbMat Sit-ups

200 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run