9-13-19 Kelly Rowland


9-13-19 Kelly Rowland


Barbells, Bros & Brews – Sept 20
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CrossFit Grail – CrossFit


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)


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 (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#