Warm-up

9-6-3

Medball Burpee Ground to Overhead

Medball Thrusters

Medball Hug Lunges

Medball Russian Twists x 3

Strength

Back Rack Lunges

25ft x7 Sets

Climb in weight as able

WOD

21-18-15-12-9-6-3

Kettlebell Swings (2,1.5)

Wallballs

-Every time you break in the middle of a set complete 5 Burpees

Level 2 – (1.5,1)

Level 1 – (1,0.75)

Coaches Note – The goal is to do each set unbroken without a burpee penalty.  Take some time before bigger sets, to mentally prepare yourself to hold on.  But don’t take to long as the workout is still for time.

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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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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!