Ketty Masters
January 20, 2021
Open 16.4
January 21, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Ketty (Time)

5 Rounds For Time:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Step Back Lunges
## DESCRIPTION

* This longer conditioning piece resembles the format of the benchmark workout “Kelly”

* Since we are using a kettlebell instead of a wallball, we’ll call it “Ketty”

* We expect this pacer workout to take around 18-25 minutes to complete

* Cap this 5-rounder at 30 minutes



## KETTLEBELL SWINGS

* These swings finish all the way overhead

* Choose a weight that allows you to clear this station in 1-2 sets



## STEP BACK LUNGES

* Alternate legs every rep for a total of 15 each leg

* Athletes who want a little more out of this station can complete the lunges holding the kettlebell

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling



Recommended Targets:

* Calves

* Glutes

* Quads

* Hamstrings

Warm-up

## HOME GYM

5 Rounds For Time:

400 Meter Run

30 Single Dumbbell Swings (15 Each Side)

30 Step Back Lunges

# GENERAL WARM-UP #

## Warmup Run

400 Meters Easy



## 2 Rounds

30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)

30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

30 Seconds Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

30 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)



# MOBILITY #

## Pigeon Pose + Lat Reach: 90 Seconds Each Side

[Video](https://www.youtube.com/watch?v=QDaXekW8e14)



# PRACTICE ROUND #

## 1 Round

*With Workout Weights:*

100 Meter Run

6 Dumbbell Swings

6 Step Back Lunges