CrossFit® - Kelly
Kelly is a core CrossFit® workout of the day (WOD). You only need a box, a weighted ball and a wall to complete this. Complete five rounds in the quickest time possible.
- 40 minutes
- Intermediate
- Plyometric Jump Box · Wall Ball
- Full Body
Get the full benefits
Exercises
Introduction
The height of the box jumps should be 50cm (20 inches) for men and 40cm (16 inches) for women. The weight for the wall balls should be 6kg (14lb) for men and 5kg (12lbs) for women at a height of 9ft.
Time guides
Beginner: 34-40 minutes Intermediate: 25-33 minutes Advanced: 19-24 minutes Elite: < 18 minutes
Main workout 1 of 5
- Full Body
- Beginner
| Set | Distance (m) |
|---|---|
| 1 | 400 |
- Full Body
- Intermediate
| Set | Reps | Height (cm) |
|---|---|---|
| 1 | 30 |
- Quadriceps · Hamstrings · Abdominals · Shoulders
- Intermediate
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 30 |
Main workout 2 of 5
- Full Body
- Beginner
| Set | Distance (m) |
|---|---|
| 1 | 400 |
- Full Body
- Intermediate
| Set | Reps | Height (cm) |
|---|---|---|
| 1 | 30 |
- Quadriceps · Hamstrings · Abdominals · Shoulders
- Intermediate
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 30 |
Main workout 3 of 5
- Full Body
- Beginner
| Set | Distance (m) |
|---|---|
| 1 | 400 |
- Full Body
- Intermediate
| Set | Reps | Height (cm) |
|---|---|---|
| 1 | 30 |
- Quadriceps · Hamstrings · Abdominals · Shoulders
- Intermediate
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 30 |
Main workout 4 of 5
- Full Body
- Beginner
| Set | Distance (m) |
|---|---|
| 1 | 400 |
- Full Body
- Intermediate
| Set | Reps | Height (cm) |
|---|---|---|
| 1 | 30 |
- Quadriceps · Hamstrings · Abdominals · Shoulders
- Intermediate
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 30 |
Main workout 5 of 5
- Full Body
- Beginner
| Set | Distance (m) |
|---|---|
| 1 | 400 |
- Full Body
- Intermediate
| Set | Reps | Height (cm) |
|---|---|---|
| 1 | 30 |
- Quadriceps · Hamstrings · Abdominals · Shoulders
- Intermediate
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 30 |
Get the full benefits
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