Buffalo Creek CrossFit – CrossFit Endurance
Time to test your fitness and see how much you have improved over the last 4 months. We are doing the WOD Kelly again. Compare your results from 8/20/15. If you did not record your time/info., please start using wodify and entering your results after each workout. You will want to see your progress over time!!
If you have never done the WOD Kelly before, you are in for a treat. There will be a 30min time cap for this WOD. It can also be done as a Partner WOD as well.
A: Bulgarian Split Squat (4 x 8 each leg; add weight from last wk)
One foot back on bench while squatting on one leg to full depth
B: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
C: Metcon (No Measure)
EXTRA CORE WORK
Tabata Sit-ups
Tabata Russian Twists
Tabata Moutain Climbers
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