Warm Up:

  • 2 Rounds:
    • Run 200m
    • Walking Atlas Stretch x 10
    • Banded Pass throughs x 10
    • Banded Pull-Aparts x 5
    • Burpee Pull-Ups x 5
    • Tuck-Ups x 5
    • Push-Ups with rotation x 5
    • Mountain Climbers x 10



5 Rounds:

  • Run 400 meters
  • 30 Box jumps (24"/20")
  • 30 Wall balls (20/14)


Kelly is a Benchmark WOD. We're looking for gymnastics efficiency! Remember to "pop" your hips like a KB swing or a thruster without jumping. Rest your shoulders each toss, and take the reps in sets you can handle with 5-10 sec breaks. Quick Box Jumps in a rhythm you can sustain. Moderately paced run that isn't going to totally gas you for the next round! On a personal note: This was literally my 2nd or 3rd CF WOD ever and I cried from rounds 3 through 5. Box jumps on were on a mini-wall about 16" high, and wall balls were to a 7' wall. Point is, we all start somewhere. It's up to you how far you want to take it! Push yourself on this one fam, see what you're made of.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com