Warm-up

2 Rounds

:40 on/:20 off

-Row

-Assault Bike or Abmat Situps

-Burpees

 

*Perform 2 consecutive rounds at 1 station before rotating

 

Skill

Ball Up

Skin the Cat

 

Midline (5 mins)

2 Rounds

30s Work:10s Rest

  1. Plank
  2. Hollow Rocks
  3. Side Plank Raises R Side
  4. Side Plank Raises L Side

 

ADV – Forearm on medicine ball for hip raises and plank

 

WOD (28 Minutes)

4 Rounds

1 Minute Work: 20 Seconds Rest & Rotate

  1. Row
  2. Burpee
  3. Bike or Abmat Situps
  4. Wallballs
  5. Pull-ups

 

*Open Athletes complete strict pull-ups

 

Extra Work

Back Squat

3-3-3-3-3

-Between sets complete 5/3 strict muscle-ups. If you are unable to complete on your own, have a friend assist your feet.

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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!