Day 1 of the CFK Fat Burner Challenge!

Please pay if you have not yet, send your before pics in and get your starting body fat %.

Summer’s over, let’s get to work ??

 

Warm-up

2 Rounds

:20 on/:10 off

Jump Rope

Push Ups

Russian Swings

Squat Hold

 

 

Mobility

Quad mash

 

Strength (16 Minutes)

E2MOM

Front Squat

  1. 3@ 70%
  2. 3@ 75%
  3. 3@ 80%
  4. 2@ 85%
  5. 2 @ 90%
  6. 2@ 95%
  7. 1@100%
  8. 1@102%

 

WOD (19 Minutes)

Tabata Mix

20s work:10s rest

  1. Kettlebell Swings (53/35)
  2. Double Unders
  3. Push-ups
  4. Bike or Row Cal

 

1 Minute Rest and transition between exercises

 

Score=sum of your lowest number of reps for each modality

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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!