Warm-up

Run 200m w/ Medball

20 Medball Hug Step Ups

Run 200m – No Medball

10 Wallballs

Run 200m w/ Medball

 

 

Mobility

Calf Rolling

IT Band Rolling and Stretching

 

WOD (35 Min Hard Cap)

“Kelly”

5 Rounds

400m Run

30 Box Jumps

30 Wallballs

 

Level 3- 4 Rounds

Level 2- 4 Rounds, 20 Reps of Each

Level 1- 4 Rounds, 200m Run, 15 Reps

 

Coaches Note–  If the first round takes more than 6 minutes, scale back the reps/rounds.

 

Extra Work

Complete as many rounds as possible in 15 minutes of:

21 GHD sit-ups

14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

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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!