Warm-up

90 seconds Double Unders/Singles

90 seconds Hollow Rocks

60 seconds Double Unders/Singles

60 second Hollow Rocks

30 second Double Unders/Singles

30 seconds Hollow Rocks

 

Mobility

Thoracic Spine

Quads

IT Band

 

Strength

Back Squat

3-3-3-3-3

 

WOD

12 Minute Ascending AMRAP

20 Double Unders

3 Overhead Squats (135,95)

30 Double Unders

6 Overhead Squats

40 Double Unders

9 Overhead Squats

50 Double Unders

12 Overhead Squat

60 Doubl Unders

15 Overhead Squats

Level 3 (115,75),

Level 2 (95,55), DU increase by 5

Level 1 (75,35), singles

 

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

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
3 second pause off the floor + full snatch
65%x3
70%x2
75%x2
80%x1
85%x1

Strength
5 x3 push press + OHS @70%
then
5 super sets
3 drop snatch
3 snatch grip RDLs heavy

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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!