Warm-up

400m Run

Then:

  • High knees
  • Butt kicks
  • Walking 1st half of world’s greatest (elbow to instep, straighten legs for hamstring stretch)
  • Reverse lunges with overhead stretch
  • Sideways plank walk- add push-up if desired.

 

Mobility

Shoulder Girdle

 

Accessory

2 Rounds

50 ft Monster Walks

50ft Banded Side Steps- Right Side

50ft Banded Side Steps- Left Side

 

Then- 20 bandy pull aparts

 

WOD

In 17 mins

Run 1 mile

Then in remaining time complete an ascending AMRAP:

3 Thrusters (95, 65)

3 Burpee Lateral Jumps

3 Pull Ups

6 Thrusters

6 Burpee Lateral Jumps

6 Pull Ups

9 Thursters

9 Burpee Lateral Jumps

9 Pull ups, etc…

Level 2- (75,55)

Level 1 – (65,35)

 

Coaches Note:

Push yourself on the mile to see what you can do and then whatever you have left, start slow and keep moving for the AMRAP.

 

Extra Work

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

-CrossFit.com

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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.
 

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