Warm-up

In 90 Seconds

Run 100m

AMRAP Jump Rope

Rest :30 Seconds

In 90 Seconds

Run 100m

AMRAP Russian Kettlebell Swings

Rest :30 Seconds

In 90 Seconds

Run 100m

AMRAP Goblet Squats

 

During warm up, focus on finding a steady pace after the run & try to hold onto the kettlebell for the entire AMRAP as practice for the WOD.

 

Midline Madness (6 mins)

2 Rounds

:30 work/:15 rest

  1. Russian Twists w/ Kettlebell
  2. Leg Lifts Up & Over Kettlebell
  3. Plank w/ Kettlebell Drag
  4. Hollow Rocks (Weighted with Kettlebell Overhead if able)

 

WOD (30 mins)

800m Run

Then

80 Thrusters (45,35)

80 Double Unders

80 Kettlebell Swings (1.5,1)

800m Run

*Each time you break your set complete 7 Burpees.

 

Level 2- (35,25)(1, 0.75) 40 Double Unders

Level 1-  (25,15) 5/3 Push Ups; (0.75, 0.5) 120 singles

 

Running Sub-

1000m Row

*The thrusters should be with an empty barbell. Scale to a weight that you can do at least 20 unbroken. ABSOLUTELY NO DROPPING the empty barbells!

Coaches Note– Lot of mental toughness here.  Take a breath each time before you start your set and stay efficient and hold onto for as long as you can.

 

Extra Work

100′ HSW

42 Wall Ball

100’HSW

30 Wall Ball

100’HSW

18 Wall Ball

100’HSW

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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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