Warm-up

Partner Up!

400m KB Run

P1- 300/250m Row

P2- Push Up

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P1- 300/250m Row

P2- Goblet Squat

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P1- 300/250m Row

P2- KB Thruster 

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WOD

At 00:00

15 Chest to Bar Pull-ups

15 Front Squats (155,105)

1000m Row

15 Front Squats

15 Chest to Bar Pull-ups

(*Challenger: Ring Row, Goblet Squat, 400m Run)

At 13:00

15 Pull-ups

15 Shoulder to Overhead

800m KB Run (35/25)

15 Shoulder to Overhead

15 Pull-ups

(Challenger: Ring Row, KB Push Press, 600m Run)

At 25:00

250m Row

15 Double KB Thruster

200m KB sprint

(Challenger: 200m Run, 15 Goblet Sq, 200m Run)

Level 3-  (135,95)

Level 2- (115,75)

Level 1- (95,45)

 

Prehab **7:30AM Only**

LQ:

  • Warmup:
    • Run 200m
    • Lunge down and back
    • Lateral lunge 10 ea direction
  • Play:
  • Mobility:
    • Worlds greatest stretch
    • Banded Pigeon
    • Couch stretch
    • Banded squat (focus on ankle/hip motion)
    • 3 way band stretch
  • Stability
    • Dorsiflexed goblet squats
    • Bear rolls
    • Banded deadbug
    • Banded bridge with abd
    • Bridge with alternating knee ext

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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!