Warm-up

1 Min Work/:30 Rest & Rotate

  1. Assault Bike/Row
  2. Dips on the box
  3. Weighted Step Ups
  4. Weighted Glute Bridges
  5. Strict Toes to Bar

 

Skill/Accessory

Single Leg Unilateral Deadlift 3×10 (5 each leg)

Bulgarian Split Squats 3×10 (5 each leg) use weight if able

 

WOD (25 Minutes)

Tabata 20s Work: 10s

  1. Assault Bike/Row
  2. Ring Dips
  3. Box Jump
  4. Kettlebell Swings (2,1.5)
  5. Toes to Bar

 

Rest 1 Minute Between Stations

 

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

 

Level 2- (1.5,1)

Level 1- (1,,0.75), Dips on box

Extra work

100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk
Men: 185 lb.
Women: 135 lb.

 

WOD credit- CrossFit.com

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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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