Warm-up

:45 on/:15 off

  1. Lateral Up & Overs
  2. Jump Rope
  3. Kettlebell Swings
  4. Wallballs
  5. Burpees

 

WOD(35 minute cap)

“Filthy Fifty”

50 Box jump, 24/20

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions (supermans)

50 Wall ball shots, 20/14 ball

50 Burpees

50 Double unders

 

Level 2 – Dirty 30 – 30 Reps each

Level 1 – Terrible 20 – 20 reps each

 

Post WOD Mobility

Calves & Lats- Rolling and stretching

 

Extra Work

8-6-4-2-4-6-8

Seated Strict Press

L Pull Up

 

Olympic Lifting Class **4:00PM Only**

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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!