Warm-up

1 Minute Row

1 Minute Medicine Ball Cleans

1 Minute Burpees

1 Minute Step-ups

 

Rest and complete:

7 inchworms with push-up

10 scorpions

shoulder stretch 30s each side

 

Then 30s each station:

Wallball

SDHP

Box jump

Push-press

 

*Partner up and complete 2 heats of FGB. Keep score and hold each other accountable!

 

Benchmark WOD

“Fight Gone Bad!”

Three rounds of:

Wall-ball

Sumo deadlift high-pull 75,55

Box Jump, 20in box

Push-press, 75,55

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Level 2/1 (65,35)

 

Extra Work

21 Stone Over Shoulder (140/90)

100 ft Hs Walk

21 Stone Hug Squats

100 Ft Hs Walk

 

Scale the Handstand walk and Stone Weight as necessary

 

No HS walks? – sub 6 wall climbs for 100ft

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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.
 

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