Time Priority Kelly

1
Jul

Time Priority Kelly

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Set 1:

:20 Leg Swings / Side

:20 Mountain Climbers

:20 Toe Touch + Jump

:20 Box Step-ups

Set 2:

:20 Alternating Lunges

10 Air Squats

:20 Hops in Place or Jumping Jacks

Set 3:

:20 Alternating Reverse

10 Medball Front Squats

:20 Box Jumps + Step Down

Set 4:

:20 Medball Ground to Overhead

10 Medball Thruster

:20 Box Jumps + Depth Drops

Workout

Time Priority Kelly (AMRAP – Reps)

– RX –

5 Rounds For Reps:

1:00 Max Distance Run

1:00 Max Wall Balls (20/14#) (10/9-ft)

1:00 Max Box Jump Overs (24/20″)

– No extra time to transition between movements.

Run 10m = 1 rep.

– LEVEL 2 –

5 Rounds For Reps:

1:00 Max Distance Run

1:00 Max Wall Balls (14/10#) (10/9-ft)

1:00 Max Box Jump Overs (20/14″)

– LEVEL 1 –

5 Rounds For Reps:

1:00 Max Distance Run

1:00 Max Wall Balls (10/8#) (9/8-ft)

1:00 Max Box Jump Overs (14/10″)

Accessory

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

3 Sets:

5 Standing Figure 4 Stretch / Side

1:00 Standing Hamstring Stretch / Side