May 22, 2021
Red Ranger
May 24, 2021

CrossFit Rome – CrossFit

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Cindy On The Run (Time)

4 Rounds For Time:

400 Meter Run

4 Rounds of “Cindy”

*30:00 Time Cap*

5 Pull-Ups

10 Push-Ups

15 Air Squats


1 min couch stretch (each side)

1 min pec smash w/ lacrosse ball (each side)

1 min foam roll lats (each side)

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Kelly Starrett

#Squat Cycle Knee Health#



**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warm-up


Banded 7’s

– into –

Roxanne Burpee Warm Up ( A lot of fun and make sure athletes are listening)

**2. Workout Prep**

1 set

5 Pull-Ups

5 Push-Ups

5 Sit-Ups

5 Air Squats