Warmup

Partner Medball Fun!

 

 

Medball Midline Work (6 mins)

:30 Work/:15 Rest

-Leg Lifts Up & Over MB

-Knee Tucks w/ Feet on MB

-Medball Jackknives

-Russian Twists

 

WOD

Each for time

At 0:00

100 Double Unders

30 Toes to Bar

30/20 Cal Bike or 20/15 Cal Row

40 Wallballs

At 10:00

80 Double Unders

20 Toes to Bar

25/15 Cal Bike or 18/12 Cal Row

30 Wallballs

At 19:00

60 Double Unders

10 Toes to Bar

20/15 Cal Bike or 12/8 Cal Row

20 Wallballs

 

Level 2- 50-40-30 Double Unders, -5 cals on bike

Level 1- singles, -5 Reps from toes to bar, bike/row and wallballs on each part.

*Coaches Tip* You should have around 2 minutes rest after finishing each portion

 

Extra Work

1.Deadlift

3-3-3-3-3- climbing sets

  1. Complete a 50ft handstand walk after each round

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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!