Warm UP:
2 Rounds
5 Bootstrapers
5 Strict Burpees
5 Cat/Cow Stretch
5 Curtsey Lunges
5 Side Plank Leg Lifts / Side
10 Squat Therapy Squats*

“Back Squat
2-2-2-2-2-2-2-2 / Goblet Squats

OUTSIDE WOD

EMOM 16

1) 200m Sprint
2) DB/KB Snatch x14
3) 50 Double Unders
4) KB/DB single arm Push Press

HOME VERSION
1) 200m Sprint
2)*odd object snatch
3) 50 Jump Jacks
4) *odd object push press

 

Running/Engine WOD

Perform a 30min easy aerobic threshold run. Include in this 30min:

10 fifteen second fast surges
10 seven second max sprints

If you are watching your heart rate, shoot for 180 minus your age for this one.

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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!