Madi Jones and Stacey Konstantinov go head-to-head at CrossFit Poipu on today’s benchmark workout Kelly.
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball
Post time to comments.
Compare to 211001.
Scaling:
This benchmark workout is long and metabolically taxing. 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
♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball
Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Comments on WOD Demo: Kelly
Just getting started again after a long hiatus, must be almost ten years now, so looking forward (or not! 😁) to seeing how wods have evolved.
Taking it very slow and easy, doing scaled down versions these first couple of months.
Today I did three rounds instead of five, apart from that I kept to 400m, albeit very slow but still, 30 jumps and 30 wall balls, time 25,27
WOD Demo: Kelly
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