Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Tabata (20 seconds on/10 seconds rest)

4 sets (each)

Row

Russian Kettlebell Swings

Up Downs

2. Workout Prep

2 sets:

5/4 Calorie Row

4 Kettlebell Swings (build in weight)

Workout

Workout (Time)

Smells like Teen Spirit

Freedom (RX’d)

3 Rounds

30/24 Calorie Row

30 Kettlebell Swings (53/35)

(KG conv: 24/16)

Independence

3 Rounds

25/20 Calorie Row

30 Kettlebell Swings (35/26)

(KG conv: 16/12)

Liberty

3 Rounds

20/16 Calorie Row

20 Russian Kettlebell Swings (light)

Target time: 8-10 minutes

Time cap: 14 minutes

Core Work

Core (Checkmark)

4 sets:

30 Heel Taps (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 1:00 beteen sets

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

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