Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

5 Kip Swings

3 Low Ring Transitions

5 Pike Push Ups

5 Russian Kettlebell Swings (light)

2. Workout Prep

3 sets:

1 Muscle Up

2 Handstand Push Ups

3 Kettlebell Swings (build in weight)

Workout

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
“Nate”

Independence

20 min AMRAP

2 Bar Muscle Ups (Or 6 Chest to Bars)

4 Handstand Push ups

8 Kettlebell Swings (53/35)

Liberty

20 min AMRAP

2 Jumping Pull Ups

4 Push ups

8 Russian Kettlebell Swings (moderate)

Target number of Rounds: 14+ Rounds

Minimum number of Rounds before scaling: 10 rounds

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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