Pre-Hab Saturday with Coach Eric! **7:30AM**

Warm-up:
Frogger
Frankenstein
Heel toe
Lateral step with lunge
Worlds greatest stretch
Garbage ball
Mobility:
Banded posterior capsule mob with ER
Banded samson stretch with anterior pull (glute squeeze, ipsilateral reach with contralateral trunk SB)
Banded hamstring stretch
Wall squat
Stability:
Single leg hops x10 (R/L) to start sprint 25’ x 3 ea
SLS med ball toss
Rear leg elevated split squat
Single arm OH walking lunge
Tabata:
Side plank
Low Plank with alt LE lift
Slow mountain climbers
Crab up hold with march
8:30 & 9:30 Class

Warm-up

2 Rounds

:40 Work/:20 Rest & Rotate

  1. Burpees
  2. Box Lateral Up & Overs
  3. Hang from pull up bar (straight arms)
  4. Jumping Squats

WOD
3 Rounds
20 Burpees
20 Sumo Deadlift High Pulls (75,55)
20 Box jumps (24,20)
20 Shoulder to Overhead (75,55)
200m KB Sprint (53/35)

Level 2- (65,45),
Level 1- (45,35), 15 reps, 35/25

Extra Work
EMOM12
Power Clean
Odd only-
1. 3 Reps
2. 2 Reps
3. 2 Reps
4. 1 Rep
5.1 Rep
6. 1 Rep​

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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.
 

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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!