Warm-up

15-10-5

Burps

Jumping Lunges per Leg

Bandy Pull Aparts

 

Mobility

Quad Rolling and Stretching

 

Strength

7×2 Thruster

Complete a set every 90s

From the rack or the floor

 

WOD

30-20-10

Front Squat (135,95)

Chest to Bar Pull-up

 

Level 2- 115,75

Level 1- 95,55

 

Extra Work

2 Rounds of

25/20 cals X 4

Rest 30 seconds between each 25/20 cal piece

Rest 3 minutes between each round

 

This should equal 200/160 Calories

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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!