9-23-20 Kelly Rowland

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Each

Row (Increasing Intensity)

Plate Hops

Lateral Box Step-Overs

Plate Counterbalance Squats

Medicine Ball Thruster

Plate Lateral Squats

Mobility

Warm-up (No Measure)

Calf Stretch on Post: 45 Seconds Each Side

Plate Counterbalance Bottom Squat Hold: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal

5 Calorie Row

100 Meter Run

5 Box Jumps

5 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)