Warm-up

1 min work,:30 rest

  1. Row
  2. Inchworms w/ Push Up
  3. Assault Bike or burpee
  4. Pull Up Bar Hang (below bar)
  5. Jumping Lunges

 

 

Midline Madness (8 mins)

2x Through

40s Work: 20s Rest

  1. Plank-ups feet on medball
  2. V-Ups w/ medball
  3. Russian Twists
  4. Knee Tucks feet on medball

 

WOD (20 mins)

30s work, :15s Rest x6

  1. Row
  2. Hand Release Push-ups
  3. Assault Bike or Burpees
  4. Pull-ups
  5. Kettlebell Lunges (1.5/1)

 

Complete 6 Rounds at Each station. Once 6 Rounds are complete Rest 1 Minute and then Rotate.

 

Score= Total Reps

 

ADV- Strict HSPUs, Chest to Bar Pull-ups

 

Extra Work

21 BW Back Squats

7 Rope Climbs

15 BW Back Squats

5 Rope Climbs

9 BW Back Squats

3 Rope Climbs

 

WOD Credit- CrossFit.com

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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!