CrossFit Now – CrossFit
WOD
“Ketty” (Time)
“Ketty”
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings
30 Step Back Lunges
30 min Time Cap
Subs
500/400m Row or Bike 25/18
RX+-53/35#, Lunges w/ KB
RX-53/35#
50-59-35/26#
60+-26/18# 200m Run, Air Squats
Basics-3 Rounds, 200m run, 15 KBS, 15 Lunges
DESCRIPTION
This longer conditioning piece resembles the format of the benchmark workout “Kelly”
Since we are using a kettlebell instead of a wallball, we’ll call it “Ketty”
We expect this pacer workout to take around 18-25 minutes to complete
Cap this 5-rounder at 30 minutes
KETTLEBELL SWINGS
These swings finish all the way overhead
Choose a weight that allows you to clear this station in 1-2 sets
STEP BACK LUNGES
Alternate legs every rep for a total of 15 each leg
Athletes who want a little more out of this station can complete the lunges holding the kettlebell