HAPPY ST. PATRICK’S DAY!!!

 

Mobility Class **7:30 Only**

Prehab 3/17 LQ

Warmup:

Run 400m breathing through nose only

Frogger

Frankenstein

Heel toe

Lateral step with lunge

Worlds greatest stretch

 

Mobility:

27 Squats https://www.boxrox.com/7-hip-mobility-exercises-squatting-lifting/

Ankle DF mobilization (Mulligan)

KB calf smash

KB Illiopsoas release https://youtu.be/XJxSlWO5Ctg

KB hip ADD release

27 Squats

 

Stability:

RNT SLS https://mikereinold.com/simple-dynamic-stability-exercise-ankle-knee-hip/

Heel raises > eccentric heel raises x 20 > x20

Single leg hops x10 (R/L) to start sprint 25’ x 3 ea

Bench quick feet 20reps

Walking RDL>walking lunge>deadlift 2 KB’s>farmers carry to failure (length of gym)

RNT squat 3×10

 

Warm-up

1 min work /:30 Rest & Rotate

  1. Row for Calories
  2. Bike for Calories or Burpees
  3. Double Unders
  4. Bandy Good Mornings
  5. Bandy Presses

 

 

WOD (32 minutes)

2 Rounds

3 Minutes Work / 1 Minute rest

  1. Row for Calories

2. AMRAP

4 Hang DB/KB Squat Clean Thrusters (50,35)

30 Double Unders

  1. Bike for Calories

4. AMRAP

6 Deadlifts

3 Shoulder to Overhead       (155,105)

 

Level 3- 135,95

Level 2- 115,75 (40,25)

Level 1-95, 45, (30,15)

 

Extra Work

EMOM17

1-5 1 Squat Clean @80%

5-6 Off

6-11- 2 Split Jerks @80%

11-12- Off

13- 17 1 Squat Clean and Jerk 85-95%

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!