Warm Up:
Knees to Elbow progression

  • DB Rows Each Arm
  • Single Unders
  • Single Under Bellhops (Front to Back)
  • Single Under Skier Hops (Side to Side)
  • Single Under “Run in Place”
  • Hamstring Scoop Stretch
  • Single Under Left Leg
  • Single Under Right Leg
  • Single Under + Double Under or Double Unders

WOD
5 Rounds:
15 Knees-To-Elbows
30 Double KB Front Rack Hold w/ Step-up* (70/53#)
45 Double Unders

*Step on a 4″ Plate

Level 2:
5 Rounds:
15 Knees-To-Armpits
30 Double KB Front Rack Hold w/ Step-up* (35/26#)
:60 Double Unders Attempts or 90 Singles

*Step on a 4″ Plate

Level 1:
5 Rounds:
15 Hanging Knee Raises
30 Double DB Front Rack Hold w/ Step-up* (15/10#)
90 Single Unders or :60 Single Under Attempts

*Step on a 4″ Plate

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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!