Warm-up

In 2 Minutes

Row 250m

AMRAP Russian Swings

 

Rest 1 minute

 

In 2 Minutes

200m run

AMRAP Kettlebell Lunges

 

Mobility

Adductors

Glutes

-Rolling and Stretching

 

WOD (15 min)

3 Rounds

In 5 minutes Complete

500/400m Row

200m run

Then AMRAP

Kettlebell Swings (2,1.5)

 

-No programmed Rest, Once the 5 Minutes is up, return back to the Rower and restart the next interval

 

Score= Total KB Swings

 

Level 2 (1.5,1),

Level 1 (0.75,0.5), 400/300m Row

 

Strength

EMOM 6

10 Goblet Lunges (2,1.5)

 

 

Extra Work
15 -12- 9
Handstand Push Up
Box Jump (27”/24”)

2:00 Rest

9-12-15
Strict Handstand Push Up
Box Jump (30”/27”)

 

*Record Times for Both
*ADV Add (3”/2”) Deficit for both rounds

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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!