MLK SCHEDULE UPDATE

Remember! Monday will be the main re-test day for the Bahhhhhbelll Challenge! Get in at your normal class times, and re-test your challenge scores.

For all non-challengers, there will be a programmed workout that can be done open-gym style, so still come in get your WOD on!

Warm-up

1 Min Stations/No Rest

Jump Rope

Good Mornings

Double Under

Back Squats w/ Pause

Double or Triple Unders

Stiff Legged Deadlifts

 

Strength

Back Squat

10 Reps @ 65%

10 Reps @70%

10 Reps@ 75%

 

Of 1 RM

 

Rest 3-4 Minutes between sets

 

*There should be 2 warm-up sets with 5 reps before the 1st set of 10

 

 

WOD

Tabata 20s work:10s Rest

  1. Double Unders
  2. Kettlebell Swings (2,1.5)
  3. Sit-ups

Rest 1 Minute between exercises

 

Score= Lowest number of reps during the 8 intervals- 3 different scores

 

Level 2- 1.5,1

Level 1-  1, 0.75, singles

ADV- GHD Sit-ups

 

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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!