Kelly ROWling Deep

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

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