Warm-up

Double Alternating Tabata

:20 on/:10 off

  1. Jump Rope
  2. Hollow Hold

 

Skill

Double Under

 

Accessory

Booty & Obliques

2 Rounds

25ft bandy side steps each side

20 Weighted or resistance band glute bridges

15 Side Plank Hip Raises Each Side (ADV top leg elevated)

 

WOD

40-30-20-10

Row for Cals

Abmat Sit-ups

Double Unders x3

 

Level 2- Double unders x1

Level 1- Single Unders x4

ADV- Sub burpees for row cals, 1/2 GHD sit-ups w/ medball (20,14)

 

Coaches Note-

Steady state day – aim to keep a consistent pace throughout the entire workout where you can keep your dubs in big smooth sets.

 

Extra Work

15-12-9

Squat Snatch (155/105)

Strict Deficit HSPU (4”/3”)

-scale as necessary

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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!