Tuesday 08.29.17

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2018 Open Athletes

1. Conditioning

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 Calorie Row

10 Box Jumps (24/20)

From 3:00-6:00

2 rounds of:

12 Calorie Row

12 Box Jumps (24/20)

From 6:00-9:00

2 rounds of:

14 Calorie Row

14 Box Jumps (24/20)

Etc., following same pattern until you fail to complete both rounds

2. Kettlebell Conditioning

10 Minute EMOM:

10 Kettlebell Swings at 70/53 lbs EMOM

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

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