Warm-Up

EMOM 6

  1. Row 12/10 Cals
  2. 12 Medball Hug or Overhead Step Ups
  3. 12 Medball Thrusters

Mobility

Quad Stretch

Pigeon Stretch

 

Strength

EMOM14

Odd- 2 Front Squats 85-90%

Even- 5 Strict Toes to Bar or Straight Leg Raises

 

2016 Southie Showdown WOD

“Orange Crush”

60 Calorie Row

50 Wallballs

40 Box Jump Overs

 

Level 1- 40-30-20 Step-ups

 

Coaches note:

This WOD should be a burner.  Push the pace, try to limit your sets of wallballs as much as possible and box jump over to the finish.

 

Extra Work

For Time:

Carry a back rack loaded barbell 400m (225/155)

Carry a front rack loaded barbell 400m (185/135)

Carry an overhead loaded barbell 400m (135/95)

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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!