Warm-up (10-15 minutes)

Dynamic Warmup

  1. Shuffle zig-zag diagonally around cones
  2. Backwards shuffle zig-zag diagonally around cones
  3. High knees around cones
  4. Bunny hops back around cones
  5. Shuttle sprint with changing direction at each cone
  6. Shuttle sprint back in the other direction changing direction at each cone
  7. straight leg kicks and lunge with hip flexor stretch on the way back

 

Mobility (15 Minutes)

-Calves

-Hamstrings

-Quads

 

WOD (20 minutes)

800m Run

21 Front Squats (155,105)

600m Run

15 Front Squats

400m Run

9 Front Squats

 

Level 3- 135,95

Level 2 – 115,75

Level 1 – 95,45

ADV – 185, 125

 

Coaches Note: This is meant to be a challenging weight for the front squat, not something you can grind through mindlessly. Pick something you can clean consistently and can execute 5-7 consecutive reps after running 800m

 

Extra Work

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches

 

Rest 2 minutes between rounds.

 

Men: 155 lb.

Women: 105 lb.

 

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

1RM Day!

1RM C&J

1RM Snatch

 

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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!