Happy Wednesday everyone! Hope y’all had a great Christmas!! Back to business today.

Remember, normal class schedule today. 90 & 28 Day Challenger registration from 9:30AM-11:30AM, and 4:00PM-5:00PM

Warm-up

:40 Work/:20 Rest & Rotate

  1. Row or Bike
  2. Med ball Deadlift
  3. Push Ups (ADV- on medball)
  4. Med ball Thrusters
  5. Pull Up Hang (ADV- med ball between feet)

Mobility

Quads and Hamstrings

WOD

3 Rounds

10 Strict Pull-ups

20 Deadlifts (225,155)

30 Sit-ups

40 Push-ups

50 Wall balls

2:00 Rest

 

Level 2- Reps: 10-15 (185,115),-20/15-25-30

Level 1- ½ Reps, (135,85)

 

Coaches Tip – Your first set should be no less than 15 for push-ups and wall balls if completing the prescribed number of reps otherwise scale reps and use bands for push ups or a lighter ball for wall balls to move through the sets faster.

ADV- Weight Vest

 

Extra Work

3 Rounds of

100 Double Unders

20 Box Get Overs (48’)

 

*Can be done as a partner WOD with double reps.

 

Wod Credit – CrossFit Mayhem

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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!