Kelly Rowland

Aug 5, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Strict HSPU / Handstand Walk

1:00 Light Row + 60% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk
https://www.youtube.com/watch?v=0wDEO6shVjc <<https://www.youtube.com/watch?v=FdgJ9jZIT-Q <<

Metcon (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly” (20/14)

50/35 Calorie Row
1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs

https://www.youtube.com/watch?v=52r_Ul5k03g <<https://www.youtube.com/watch?v=EqjGKsiIMCE <<

Accessory

3 rounds

Bent over DB rows x10 (alternating)

Kneeling DB zottman curls x 10

Banded overhead tricep extension x 10