Schedule Update
- 0800 Open Gym
- 0930 CrossFit
Conditioning
Working in teams of 3, complete 3 rounds for time:
- 60-75 Calories (opwaat)
- 15 Wall Walks (opwaat)
- 30 Synchronized Kettlebell Swings (2pwaat)
- 15 Synchronized Burpees (everyone)
30:00 time cap
Today’s workout is done in a team of three. With one person working at a time rotating however you choose, you will complete 60-75 calories on a bike or rower. Then, with one person working at a time rotating however you choose, you will complete 15 wall walks. Then two people will work at the same time through 30 synchronized kettlebell swings. You can switch rotate in and out of the kettlebell however you want. Then, all 3 will work together through 15 synchronized burpees. Then, your team will complete 2 more rounds of that. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 30-minute cap.
The calories should take no longer than 5-minutes to complete. Keep the pace high, switch often, and transition quickly.
The wall walks should take no longer than 2-minutes to complete. Keep the sets small so that each teammate can maintain a fast pace.
The kettlebell should be a moderate weight that allows you to complete at least 10-15 unbroken.
If the burpees are going to take longer than 1:30, consider adjusting the target number of reps.