American Soldier
July 8, 2021
Some Gave All
July 10, 2021

CrossFit Rome – CrossFit

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Where the Stars and Stripes and the Eagle Fly (Time)

Teams of 2

100 Pull-Ups

100 Medball Abmat Sit-Ups 10/6 (Rx+ 14/10)

100 Synchro Air Squats

100 Box Jumps (24/20)

100 Single Arm Dumbbell Push Press 35/20 (Rx+ 50/35)
# TARGET SCORE

* Target time: 18-22 minutes

* Time cap: 30 minutes

# STIMULUS and GOALS

* What better way to start your Saturday then a partner workout with 500 reps. Stimulus for this workout is moderate intensity through where athletes will have to play to each others strengths and weaknesses in order to keep the wheels turning. Remember reps don’t have to split evenly but try to have athletes partner up with similar skill sets for steady work flow.

Warm-up

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

2:00 Machine

– into –

3 rounds

10 Ring Rows

5 Abmat Sit-Ups

10 DB Squats (light)

10 Alternating Box Step Ups

5 SIngle Arm Dumbbell Shoulder Press (each arm)

**2. Workout Prep**

– With Partner –

5 Pull-Ups (each)

5 Medball Abmat Sit-Ups

5 Synchro Air Squats

5 Box Jumps (step down) (each)

3 Single Dumbbell Push Press (both arms) (each)