Warm-up

Partner Up!

400m WB Run – switch as needed

Then:

P1- 10 Burpee WB Ground to Overhead

P2- Pull Up Hollow Hang

Switch

P1- 15 WB Hug Squats

P2- Jump Rope

Switch

P1- 20 Alt. WB Lunges

P2- Jump Rope

Switch

 

 

Mobility

Shoulders

 

WOD 1 (20 minute cap)

“GI JOE”

400m WB Run (20/14)

20 Overhead Squats (95/65)

20 Toes to Bar

200m WB run

100 Double Unders

200m WB run

20 Toes to Bar

20 OHS

400m WB Run

 

Level 2 (75,55)

Level 1 (65,35)

Challenger – Lighter object run or no object; goblet squat; toes-to-pole; singles

 

WOD 2 or Extra Work

400m Run

50 Double Unders

300m Run

25 Push-presses (95,65)

200m Run

 

Level 2 (75,55)

Level 1 (65,35)

Challenger (singles, KB push press)

 

Extra Work

Close Grip Bench Press 5×5

& For Time:

1 Mile Sled Drag (135/95)*

 

*Complete 4X400m

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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!