Sunday, February 23

February 24, 2020

 

3:00 Min Bike/Row/Skip/Run

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

"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)

Starting the day with a mash-up of a CrossFit Benchmark, "Kelly"
The main work is the 3 Rounds of Running, Box Jumps, and Wallballs
There is 50/35 Calorie Row buy-in and a cash-out on either end of the Rounds of "Kelly"
Looking for this work to take somewhere in the 20-25 minute range
Rx for the box jumps is two foot jump and full extension at the top
Choose a wallball weight that you can complete in 3 sets

Substitutions
If you are unable to run, complete one of the following:
28/20 Calorie Assault Bike or Echo Bike

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