Happy CFK/Cinco de Mayo/Derby Day!!!

Looking forward to seeing you all! Here’s what’s on tap…

7:30 – Prehab with Eric (see below)

8:30 – CFK regularly scheduled class (see below)

9:30 & 10:30 – Bring-a-friend/family WODs (see below)

11:30 – Grill, vendors, swag!

We’ll go through the afternoon and into the evening, no set end time…

See you tomorrow!

7:30 Prehab

UQ

Warm-up:

Row

Bear crawl slow with plate on back

Wheelbarrow

Quadruped wrist stretches (fwd, bkwd, lat, fist)

 

Play:

Garbage ball

Mobility:

Forearm ball roll out

Banded wrist ext mobilization (fingers away)

Banded shoulder ER (https://youtu.be/EEHG8yFdAdc?t=7m19s)

Banded elbow ext (https://youtu.be/t7fSwmqZbMI)

Banded elbow flex

 

Stability:

Chin up negatives

Farmers carry

Banded tricep pushdown

Plate pinch

 

8:30AM

Warm-up

Run 400m w/ Plate

Then 2 Rounds

:40 On / :20 Off

  • Box Jumps w/ Step Down
  • Plate Ground to Overhead
  • Fast Hands On & Off Plate (Holding Plank)

 

 

WOD (35 minutes)

CrossFit Hero WOD: “Wes”

Run 800 meters with a 25-lb. plate

14 rounds of:

  • 5 strict pull-ups
  • 4 burpee box jumps, 24-in. box
  • 3 cleans, 185,125

Run 800 meters with a 25-lb. plate

 

Level 3- (155,105)

Level 2- (125,80); 10 Rounds

Level 1- Run 400m; (100, 55); 8 Rounds

-Ladies may sub a 10lb wall ball  in for the run and box jumps to 20 inches as necessary.

 

9:30 & 10:30 Classes

Warm-up – Pizza Game, Bear Crawls, Musial WB

 

Partner WOD!!

AMRAP 20

200m Run

60 Air Squats

50 Sit Ups

40 Push-ups

30 Sit-ups

20 Partner Burpees (partner clap on top)

10 Pull-ups/Ring Rows

Partners run together, partition reps however you want

 

 

 

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NEED TO CONTACT US?
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!