Warm-up

Partner Up!

400m KB Run (switch as necessary)

Then:

:40 work/ :20 rest & switch

P1 – Bike or Row

P2 – KB Lunges

P1 – Bike or Row

P2 – Alternating KB Snatch

 

Grab 1 barbell per team

P1 – Drill power snatch (quickly)

P2 – Stretch

Switch

 

Partner WOD(40 mins)

800m KB Run* As a Team (Single 53/35)

60 Power Snatches (95,65)

60 Double Front Rack KB Lunges

60 Calorie Bike/40 Cal Row

600m KB Run As a Team

40 Power Snatches (95,65)

40 Double Front Rack KB Lunges

40 Calorie Bike/30 Cal Row

400m KB Run As a Team

 

*One partner must carry the KB, switch as necessary.

 

Level 2- (75,55)

Level 1- (55,35)

 

Extra Work

With a partner

Push a sled 100 feet

 

Work:Rest= 1:1

Ladies start with 1 plate

Fellas start with 2 plates

 

Build to 5-8 plates for guys and 4-6 plates for ladies and then work your way back down.

 

If you are unable to go heavier stay at the challenging weight for a few pushes while your partner climbs up and back down.

 

Prehab with Coach Eric

LQ:

 

Warmup:

Worlds greatest stretch (https://youtu.be/-rK5otzYmt4)

Bear crawl (high/low)

Frogger

Monkey (R/L)

Inch worm

Bunny hops

Frankenstein

Carioca

 

Play:

Shoulder tag

 

Mobility:

Lacrosse ball plantar mash

Lacrosse ball calf smash

Single leg hamstring leg lowers

Quadruped lateral banded ER mobilization

 

Stability:

AMRAP

Broad jump x length

SLRDL x 5 ea leg

Sprint x length

Double KB front rack reverse lunge x 5 ea leg

 

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!