Positive energy to our friend Jack Berry and his family today as he continues his battle. Positive thoughts and a speedy recovery, Jack!!

 

Warm-up

EMOM4

7 Russian Swings

6 Hand Release Push Ups

5 V-Ups

 

Mobility

Quad Rolling

 

Strength

  1. Front Rack Lunge 3 x25ft
  2. Back Rack Lunge 3x25ft

 

WOD

EMOM 12

7 Kettlebell Swings (2,1.5)

6 Clapping Push-ups

5 Toes to Bar

 

Level 2- (1.5,1), Hand-release, 5-5-5

Level 1 – (1,0.75), 5-4-3 Reps, hand release push-ups

 

Coaches Note: Shoot for 15s rest at the beginning of the EMOM.  If less than 15s, scale the reps.  During the WOD, if you are unable to finish a round within the minute, complete the round and take the next minute off to recover and start fresh.

 

Extra Work

9-7-5

Ring Muscle Up

Power Snatch (115/80)

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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