26.2 CrossFit – CrossFit
**”As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela**
Warm-up
Row Warm up (No Measure)
Easy Row
Glute Bridges
Down Dog
Moderate Row
Glute Bridge Walkouts
Shoulder Taps
Faster Row
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog
Metcon
Kelly Rowland (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)
* Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower
* The workout flows like this:
50/35 Calorie Row
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
50/35 Calorie Row
* Times from the last completion of this workout ranged from 18-30 minutes
Extra Credit
Metcon (No Measure)
3 Sets: 8 Barbell Strict Presses
3 Sets: 12 Weighted Ring Dips
3 Sets: 16 Weighted Glute Bridges
If 4 sets of 20 ring dips is outside your scope then do that instead of weighted
