Warm-up

EMOM 8

Odd – Run 100m

Even – :45 Wall Sit

 

 

WOD(20 mins)

5 Rounds

400m Sprint

5 Power Cleans (155,105)

5 Front Squats

5 Jerks

 

Level 3- (135,95)

Level 2- (115,75)

Level 1- (95,55)

ADV – (185,125)

 

Pre-Hab Class **7:30AM**

Warm up:

Row/bike arms only

Knockout (quadruped edition)

Arm circles

Dynamic hug

Banded pull aparts

Banded face pulls

 

Mobility:

Rig partner thoracic love

Lacrosse ball supine RTC rotation

Lacrosse ball lat smash (standing)

Foam roller bar OH

MB KB tack and extend

 

Stability:

 

Tempo: 3-2-3

KB ½ kneeling bottoms up press (light weight x 10>moderate weight x 8>heavy weight x 5)

 

Partner high kneeling med ball catch and throw

 

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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!