Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

8 min AMRAP

30 sec row (easy)

20 sec row (mod)

10 sec row (hard)

5 Kettlebell Sumo Deadlifts

5 Kettlebell Swings (to eye level)

5 Wall Balls

2. Workout Prep

2 sets:

5 Sumo Deadlift High Pulls (build in weight)

5 Kettlebell Swings

5 Wall Balls

Workout (Time)

“THANKSGIVING Football Games”

Freedom (RX’d)

Teams of 2

5 rounds (each/1:1)

21 Kettlebell Sumo Deadlift High Pulls (53/35)

15 Kettlebell Swings (53/35)

21 Wall Balls (20/14)

(KG Conv: KB 24/16, WB 9/6)

Independence

Teams of 2

5 rounds (each/1:1)

21 Kettlebell Sumo Deadlift High Pulls (35/25)

15 Kettlebell Swings (35/25)

21 Wall Balls (14/10)

(KG Conv: KB 16/11, WB 6/4)

Liberty

Teams of 2

5 rounds (each/1:1)

15 Kettlebell Deadlifts (light)

15 Russian Kettlebell Swings (light)

15 Wall Balls Thrusters (20/14)

Target total time: 22-24 minutes

Time cap: 30 minutes

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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