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05
11
2018

Tues 6/11/18: Canberra Gym takes on “Kelly”

By Scotty 0

Hitting up one of the CrossFit girls today in Kelly here at SFS Canberra, this will be fun!!

……………………

Warm Up
Easy 200m Jog
10 x Step Ups holding wall ball at chest
10 x Jumping Squats
5 x Burpees
200m Jog (increase pace)
5 x Box Jumps
5 x Wall Balls
5 x Burpees
200m run (workout pace)

WOD (15-50 mins):
“Kelly”
5 rounds for time:
Run 400m
30 Box Jumps (24/20”)
30 Wall Balls (20/14lbs)

Time cap: 35 mins

Scaling Options:
Run: Row 500/400m, Assault Bike 20/15 cals
Box jump: reduce box height, step up
Wall Ball: reduce weight, reduce target height

*For people who may be newer to training and cannot handle this level of volume, you could consider reducing the reps of each movement down to 25, 20 or 15 reps per round

author: Scotty

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