Warm-up

In 2 minutes

Run 200m

AMRAP Bandy Good Mornings

Rest :30

In 2 minutes

Row 15/12 Calories

AMRAP Bandy Pull Aparts

Rest :30

In 2 minutes

20 Alternating Step Ups

AMRAP Bandy Rows

 

Mobility

Calf stretching

 

WOD (40 Minutes)

60/50 Calorie Row

50 Box Jumps

40 Wallballs

30 Pull-ups

1000m Run

30 Pull-ups

40 Wallballs

50 Box Jumps

60/50 Calorie Row

 

Level 2- 50/40-40-30-20…

Level 1 – 40/30-30-20-15… 500m

ADV – 30/20; C2B

 

Coaches Note: It’s been a while since we had a long steady state- chipper-like-pyramid. SCALE APPROPRIATELY and have fun!

 

Extra Work

5x50M Yolk Carry – Ascend in Weight, meant to be used for Strength.

Between Sets Accumulate 1:00 Hollow Hold on GHD, Scale to Hollow Hold on the ground if need be.

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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!