08/07/2019

Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Warm-up
GENERAL WARM-UP

2 rounds of:
10 meters of high knees
10 meters of butt kickers
10 meters of toy soldiers
10 meters of walking lunges
Run 200 meters

SPECIFIC WARM-UP

Box jump
5 broad jumps
5 box jumps to low box
5 box jumps at workout height

Wall ball
10 air squats
5 medicine-ball front squats
5 medicine-ball push press to target
10 wall-ball shots

Practice
Run 100 meters
3 box jumps
3 wall-ball shots