Friday, March 17

“Kelly”

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

Athlete Instructions

Time domain: 22-30 mins

Time cap: 35 mins

Notes

Stimulus: CrossFit benchmark / muscular stamina

RPE: 9/10

Primary Objective: Complete each round in sub 6 mins.

Secondary Objective: Choose a movement to focus on and attack there. Is your running a limiter? If so let's plan to focus on pushing the run and then using the first few box jumps to settle back into a pace. If box jumps are a limiter, perhaps we slow the run down and focus to finish box jumps in under 75 secs. If wall balls are always a limiter, look to go unbroken and then modify pace on the rest of the workout to accommodate the focus.

L2: 5 rounds for time of:

Run, 400 m

20 Box Jumps, 24/20 in

20 Wall Balls, 20/14 lbs, 10/9 ft

L1:4 rounds for time of:

Run, 400 m

25 Alternating Box Step-ups, 24/20 in

25 Wall Balls, 14/10 lbs, 10/9 ft