Watermelon Sugar
July 12, 2021
Cool for the Summer
July 14, 2021

CrossFit Rome – CrossFit

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A Summer Song (3 Rounds for reps)


Tabata Calorie Assault Bike (8 rounds)

– Rest 2:00 –

Tabata Calorie Row (8 rounds)

– Rest 2:00 –

Tabata Wall Walks (8 rounds)

* Stimulus is moderate high. As with any exercise done Tabata-style, athletes should focus on finding a challenging pace but also something that is repeatable across all 8 rounds. As a reminder, Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest.

Tempo Front Squat

Every 2 minutes for 10 minutes (5 rounds)

3 @ 32×1

3 second decent

2 second pause at the bottom

x means forceful out of the bottom coming up

1 second pause and reset at the top

*You can stay across or build throughout the sets.


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)


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

10 min AMRAP

1-minute Assault Bike (easy pace)

1-minute Rowing (easy pace)

10 goblet squats (lightweight – build across but stay light)

5 Iron Cross (each side)

5 Scorpions (each side)

**2. Workout Prep**

2 sets

10 sec. Assault Bike (at workout pace)

10 sec. Row (at workout pace)

1 Wall Walk (Half-way up set 1)