General Warm-Up:

**3 Rounds:**
10 T-Raises
15 Banded Side Steps (right)
10 Y-Raises
15 Banded Side Steps (left)

**Stretching & Mobility:**
3 Rounds:
:30sec. Doorway Stretch (both arms)
:30sec. Cobra Stretch
:30sec. Spiderman Stretch (both legs)

 

Specific Warm-Up:

* Athletes partner up and work through the following
* 5 reps of each
1) Hollow Rock
2) Single Arm Ring Row
3) Scap Pull-up
4) Kip Swing
5) Pull-up

WOD

“Barbara”
5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3min. b/t rounds

Level 2:
“Barbara”
5 Rounds:
10 Pull-Ups
20 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3min. b/t rounds

Level 1:
“Barbara”
5 Rounds:
10 Ring rows
10 Push-Ups
20 Sit-Ups
20 Air Squats
Rest 3min. b/t rounds

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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!