Sunday, February 23

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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