Row, Kelly, Row

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball


Movement Prep

Box Jumps

5 Pausing Box Jumps (To Lower Box, Holding For 1 Second in Jump & Land)

5 Box Jumps (Workout Height)

Wall Balls

6 Pausing Medicine Ball Front Squats

3 Push Press

6 Pausing Wallballs (1 Second in Bottom)

3 Wallballs


Metcon (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)