Warm-up

In 90 Seconds

Run 200m

AMRAP Kettlebell Swings

Rest :30 seconds

In 90 Seconds

100m KB Run (53/35)

AMRAP Strict Toes to Bar

Rest :30 seconds

In 90 Seconds

100ft Farmers Carry (70/53)

AMRAP Double Unders

 

Butts and Guts

Tabata 1

Glute Bridges

Hold the top of the glute bridge for the 10s “rest”

Use band resistance around the knees

Rest 1 Minute

Tabata 2

Ab-mat sit-ups

Hold a plank during the “rest”

FAST transitions people 🙂

WOD(24 minutes)

2 Rounds

In 3 Minutes complete

400m Run

Then AMRAP Kettlbell Swings (2,1.5)

Rest 1 Minute

In 3 Minutes complete

300m KB Run (53/35)

Then AMRAP Toes to Bar

Rest 1 Minute

In 3 Minutes complete

200m Farmers Carry (70/53)

Then AMRAP Double Unders

Level 2 – (1.5,1)

Level 1 – (1,0.75), Single unders, sit-ups

Extra work – 300ft Handstand Walk

*Scale to 200ft, 100ft or 50ft as necessary.  no handstand walks? – 50 shoulder taps for time.

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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.
 

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We are excited to meet you!