Warm Up:

Alternating Tabata (20 sec on, 10 sec off, 8 rounds)
* Plank Up’s
* Jumping Air Squats

Rest 2:00

Then-

Alternating Tabata
* Burpees
* Sit-up’s

WOD
For Total Time:
250/200m Row
500/400m Row
1000/875m Row
500/400m Row
250/200m Row*
*Rest 1:00 between each distance

Level 2:
250/200m Row
500/400m Row
1000/875m Row
500/400m Row
250/200m Row*
*Rest 1:00 between each distance

Level 1:
200/170m Row
300/225m Row
800/650m Row
300/225m Row
200/170m Row*
*Rest 1:00 between each distance”

* Interval workouts become a lot more fun and meaningful when we set specific goals and think about the intent of the workout.
* Overall, today’s workout should start at a moderate pace and build up to a slower pace and then finish off at our fastest paces on the back end.
* Our first 250m and 500m should be a little slower than our second 500m and 250m.
* Since we have minimal rest today, we want to avoid going for an all out pace on the first 250, 500, or 1000m distances.
* Also consider the following time goals:
* 250/200m :50-:65
* 500/400m 1:35-2:00
* 1000/875m 3:30-4:00

At Home WOD

Sub Rowing Distances for Running Distance:

200m
400m
800m
400m
200m

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NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!