WOD
“KELLY”
5 Rounds For Time:
400 M Run
30 Wallballs 14/20
30 Box Jumps 20/24

GENERAL WARM-UP

1 Minute

Easy Run
Box Step-ups
Slow Air Squats to Medicine Ball

45 Seconds

Moderate Run
Push-up to Down Dog
Wall Squats

30 Seconds

Faster Run
Low Box Jumps (Step Down)
Medicine Ball Thrusters

MOBILITY

Child’s Pose on Box: 1 Minute

Calf Stretch on Post: 45 Seconds Each Side

WORKOUT VARIATIONS

HOME GYM

5 Rounds For Time:
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Floor Press (15 Each Side)
30 Single Dumbbell Reverse Lunges (15 Each Side)

MODIFICATIONS

RUN

  • Equal Calorie Bike Erg
  • Equal Calorie Schwinn Bike
  • 24/18 Calorie Assault Bike or Row
  • 24/18 Calorie Echo Bike
  • 24/18 Calorie Ski Bike
  • 300 Meter Air Runner or Trueform

WALLBALLS

  • Jumping Air Squats
  • Single Dumbbell Goblet Squats
  • Medicine Ball Squat Cleans

BOX JUMPS

  • Lateral Hops Over Barbell
  • Line Hops
  • Box Step-ups
  • Double Unders
  • Single Unders
  • Jumping Lunges
  • Reverse Lunges

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All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

 

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

 

SATURDAY

Outdoor & Zoom- 8 & 9AM

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09