Warm-up

:45 Work/:15 Rest

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

 

Mobility

Full Body Roll

(triceps, upper back, quads, calves)

 

WOD

“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (Men & Women)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (M&W)
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

 

Level 2- Dirty 30
Level 1- Terrible 20

 

Coaches Tip – don’t be that guy/gal and drop an empty barbell unless of course you want to watch your coaches cringe and would like to do an additional 50 burpees 🙂

 

Extra Work

EMOM15

Minute 1- Max deficit strict HSPU followed by kipping, cannot come off the wall

Minute 2- Max Double Unders

Minute 3- Rest

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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!