Echo Chamber
July 20, 2021
“ Helen “
July 22, 2021

CrossFit Rome – CrossFit

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Walking in Memphis (Time)

Teams of 2

3 Rounds

200ft Synchro Walking Lunge

40 Burpee Box Jump Overs (24/20)

* Target time: 12-14 minutes

* Time cap: 16 minutes


* Stimulus is moderate pacing. Teams will move together through all movement. Reps will be split on burpee box jump over while walking lunges are to be treated as a “station” where partners are working at the same time and communicating on future pacing.

* Make sure to have athletes partner up with similar skill sets to keep intensity up.


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

1 min calf stretch against wall (each side)

1 min foam roll upper back

[calf stretch](

[Foot Smash](


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

With Partner

“Rowling” (5 sets each)

* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *

* Max Penalty is 5 (you’re welcome)

**2. Workout Prep**

2 rounds (together)

10ft Synchro Walking Lunge

4 Burpee Box Jump Overs (2 each)