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Tuesday August 14th

13
Aug

Tuesday August 14th

Warm Up
5 Minute Row
Then 2 Rounds
10 wall balls
5 Box jumps
Run 100

Meet at the front of the room, no strength today. Coaches will go over progressions and advise you how to scale this one. This is a named girl Wod.  not a fan of this many box jumps but it is a benchmark workout.  Do step ups.. and I really encourage you to do step downs. Dont feel like jumping at all, but want to make this more challenging.. do weighted step ups.

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Scroll for scaling options.


Related:
CrossFit WOD 180209 Tips With Rory McKernan
• From the Vault: WOD 120106 Demo: “Kelly” With Josh Everett


Scaling
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Men: 20-inch box
Women: 16-inch box

 

 

 

 

 

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