Warm-up

1 Minute Work/:30 Rest

  1. Row
  2. Jump Rope
  3. Strict Toes to Bar
  4. Burpees
  5. Single Arm Alt. Russian Swings

 

Accessory

3×10 KB Floor Press

3×10 Bent-over Row (5 each side)

 

WOD(25 Minutes)

Tabata Stations

  1. Row
  2. Double Unders
  3. Toes to Bar
  4. Burpees
  5. Kettlebell swings (2,1.5)

Rest 1 minute between each movement.

 

Level 2 –1.5,1

Level 1 – 1,0.75, Sit-ups, Singles

 

Score =sum of the lowest # of reps for each movement

*Sub sit-ups for toes to bar if you choose

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10  sotts press

Strength
Front Squat
Work up to a 5 rep max
Take off 10% 5 reps
Take off 10% more 5 reps

10 knees to feet

Work up to high box jump

(coaches note encourage and train how to use belt
Give ample time to warm up on squat)
Clean

5 sets
2 clean catches + 1clean+ 1 jerk
80% of 1RM

Finish if time
1 pull+ 1 snatch
65%
70%
75%
80%

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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.
 

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!