“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Wall Ball- 10/9ft
Box Jump- Step down from the box.
Intended Stimulus
✔ 22:00-32:00.
✔ Classic CrossFit workout and benchmark; look for this to be repeated in the fall…
✔ Wall-ball shots and box jumps each in under 2:00 throughout the workout.
✔ Run at a recovery pace to allow for consistent sets on the wall-ball shots and box jumps.
Movement Scaling Options
Run | Distance, bike, row
Box jumps | Height, reps, step-ups
Wall-ball shots | Load, reps, mad-ball front squats, dumbbell push presses
Stretching & Campfire
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
“Don’t count the days, make the days count.”
— Muhammad Ali
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