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September 1, 2021
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September 3, 2021

CrossFit Rome – CrossFit

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Tri-Sprint Interval EMOM (5 Rounds for reps)

5 Rounds:

1 Minute ME Calorie Row

1 Minute Rest

1 Minute ME Calorie Bike

1 Minute Rest

1 Minute 10m Shuttle Run

1 Minute Rest

* With 1:00 of rest built in after each station, we’re looking to bring moderate-high intensity

* In the 1 minute windows, you’ll complete as many calories on the rower and bike and reps on the 10 meter shuttle runs as possible

* Record total reps for each of the 5 rounds.

## ROW and BIKE

*Reps are what the monitors read at each transition time (carry over reps do not count)


* Every time one foot touches beyond the cone, count 1 rep

Cool Down

2 minute easy bike

2 minute walk

Kelly Starrett

*Lets Work On Getting Those Feet Straighter*



## Hinshaw warm-up written out

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back

12. Side step jumping jack out and back


13. Sitting arm swing (Elbow down and back) 20 sec

14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk

16. Toes in walk

17. Heels walk

18. Toes walk

19. Outside Foot walk

20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backward

22. 30m (20m speed up, 10m to slow down)

23. 45m (35m speed up, 10m to slow down)

24. 60m (50m speed up, 10m to slow down)

**2. Workout Prep**

Every 1:00 (3 minutes)

100m Run (Have athletes dial into a pace they feel comfortable running for the workout)

At Home (Limited Equipment)

* Limited Equipment Option

For time:

400m Run

50 Burpees

400m Run