9-13-19 Kelly Rowland
Announcements
Barbells, Bros & Brews – Sept 20
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CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
Easy Row
Squats to Medicine Ball
Box Step-ups
Moderate Row
Medicine Ball Deadlifts
Medicine Ball Push Press
Lateral Box Step-Overs
Faster Row
Medicine Ball Foot Taps
Box Jump + Step Down
Warm-up (No Measure)
Mobility:
Pigeon Pose on Box (1 Min/Side)
Hamstring Stretch on Box (1 Min/Side)
Child’s Pose on Box (1 Min)
Warm-up (No Measure)
Movement Prep:
5 Pausing Box Jumps (Holding For 1 Second in Jumping Position & Landing Position)
5 Box Jumps
6 Pausing Medicine Ball Front Squats
3 Push Press
6 Pausing Wallballs (1 Second in Bottom)
3 Wallballs
Metcon
Metcon (No Measure)
Workout Rehearsal:
3 Calorie Row
100 Meter Run
3 Box Jumps
3 Wallballs
Metcon (Time)
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps 24/20″
30 Wallballs 20/14#