Warm-up

3 Rounds

200m run

10 Barbell RDL

10 Good mornings

10 Air Squats

*Add light weight each round

 

 

Mobility

Adductor Rolling

IT band Rolling

Banded Leg Stretching

 

WOD(20 minutes)

5 Rounds

15 Bar Facing Burpees

12 Deadlifts (135,95)

9 Hang Squat Cleans

6 Thrusters

 

Rest 1 Minute

 

Level 2- (115,75)

Level 1- (95,45)

Lite – (45/35)

 

Extra Work

100/75 Cals Bike

100/75 Cals Row

100/75 Cals Bike

 

ADV – 150/110 cals

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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!