Attend the workout today during the 7, 9am or 4pm class session (or via ZOOM at 9am) and then come back virtually at 6pm for a Yoga with Maria session #15– a joint venture of CrossFit Malibu and Autumo CrossFit. Thanks for doing it Maria!

“Kelly-lite”

3 rounds for time:

400m Run

30 Box Jumps (24/20″)

30 Wallball Shots (20/14#)

Today we take a classic benchmark workout and decrease the volume, hopefully allowing you to push through each of the 3 rounds faster than if there were 5! Each round takes roughly 5-6 minutes, so it’s still not a ‘short’ workout, but let’s try to push the running rather than using it as recovery. Then, small quick sets to get through the 30 Box Jumps and 30 WB Shots. As always, be careful running in and out of the yard please.

Go for that 400m run. Check out the traffic patterns. Look for any construction. Notice the blind corners and be safe each time you go out in the workout, even when you’re running fast! Get in 10 air squats and 10 good mornings. Grab a WB for some DL, Front Squats, and then some MB Cleans. The coach will go through a few steps to get these down. Just for fun, get in a set of 5-10 candle sticks with the WB 🙂

Jog a lap around the hut adding in some skipping and surging. Back to the MB for 5 WB Shots. Step on your box 5 times on each leg. Do 5 more WB Shots and then 5 Box Jumps. Do 5 more WB Shots and 5 more jumps.

You need to be able to get the 30 WB Shots in 3-4 sets so choose load and target height accordingly. If you’re at an outside station, the coach will direct you to where to toss. Be steady with the pace on the box jumps. 30 is a lot and constant movement is better than rushing and resting on these. Step-ups can be a scaling if lowering the box height and jumping isn’t working for you.

Finish with a walking lap around the hut and then get in 1 min couch stretch on each leg. Get your station nice and clean because this is sure to be a sweaty one!