“In the End”
August 26, 2021
Row OR Ski Workout
August 28, 2021

CrossFit Rome – CrossFit

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Fat Lip (Time)

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (53/35)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row
# TARGET SCORE

* Target time: 20-22 minutes

* Time cap: 28 minutes

# STIMULUS and GOALS

* Let’s see how well your athletes can listen and communicate with one another. This workout is designed for your athletes to sync up with one another on the Swings and Sit-Ups with smooth/moderate pacing. Then distribute the workload accordingly on the row to keep the intensity high.

Warm-up

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

3:00 Machine (easy pace)

– into –

3 rounds

5 Single Arm Russian Kettlebell Swings (left and right)

10 V-Ups

5 Inch Worms

100m Jog

**2. Workout Prep**

– With Partner –

2 rounds

5 Synchro Kettlebell Swings

5 Synchro Abmat Sit Ups

10/8 Calorie Row (each)