Warm-up

1 Minute Each Station:

-Jump Rope

-Shoulder Taps in High Plank

-Good Mornings

Repeat each station for 30 seconds.

 

 

Mobility

Calf and Hamstring Opening

 

Strength

For 21 Minutes

Min 1: 5 Deadlifts

Min 2: 5 Strict HSPUs**

Min 3: Rest

 

*Start at 70% and work up 80%

**Inversion isn’t for me—> scale= DB strict press

 

 

WOD

12 Minute AMRAP

300M KB Run (53/35)

60 Double Unders

 

Level 2 -30 Double Unders, 35/25

Level 1 – 100 Singles, No KB

 

Extra Work:

2 rounds for time of:

50 GHD sit-ups

60 hip extensions

70 single-leg squats

 

Olympic Lifting Class **4:00PM Only**

 

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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!