Warm-up

Partner Up!

P1 – 750m Row

P2 – AMRAP

10 Jumping Lunges

10 Ice Skaters

20 Hollow Rocks

Switch

 

Accessory

2 Rounds

10 Single Leg Glute Bridges per side (weighted if able)

10 Single Leg KB Deadlifts per side

 

Strength

Front Squat (Elevator Style)

2-2-2-2-2

 

*Squat below parallel, stand up halfway, then squat below parallel again before returning to full stand.

 

https://www.youtube.com/watch?v=z9y4VZFZZuE

 

WOD

3 Rounds

750m Row

20 Goblet Lunges (2,1.5)

20 Kettlebell Swings (2,1.5)

 

Level 2- 1.5,1

Level 1-1,0.75

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
3 second pause off the floor +
1 snatch with pause at bottom of squat + full snatch
65%x3
70%x2
75%x2
80%x1
85%x1

Strength
5×3 Back squats at 90%
then
4 super sets
3 rows
3 snatch grip RDLs heavy

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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!