22
Sep
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)