MG
Trigger/Warm-up/Mobilise/Activate
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1) Complete the benchmark workout “Kelly” – Complete 5 Rounds of the following for time:
Run 400 meters
30 Box Jump (61 cm / 51 cm)
30 Wall ball shots (9,1 kg / 6,3 kg)
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Time Cap 35 min
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Score = Time or Time Cap plus 1 sec/rep missed
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* Record your benchmark time
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Scaling:
Complete a scaled version of the benchmark workout “Kelly” – Complete 5 Rounds of the following for time:
Run 400 meters
30 Box Jump (61 cm / 51 cm) OR Step-up’s
30 Wall ball shots (appropriate loading)
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Time Cap 20 min
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Score = Time or Time Cap plus 1 sec/rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Cole Sager, Cody Anderson & Lucas Parker on GHD sit-ups (Image courtesy of CrossFit, Inc.)
