Warm-up

7:00 AMRAP

100M Run

50’ Waiter’s Walk Left Side

20 Goblet Lunges

50’ Waiter’s Walk Right Side

10 Arch Snap To Hollow https://www.youtube.com/watch?v=r8sx–IKzlU

 

Skill

Pull Ups

 

 

Midline

1 Minute of Hollow Rocks

1 Minute of Russian twists with kb

1 Minute of bicycle Abs

1 Minute plank Hold

Rest 1 Minute

Repeat in 30s Intervals

 

WOD (23 Min)

2 Rounds

In 3 Minutes

400m Run

Then AMRAP Double Unders

 

Rest 1 Minute

 

In 3 Minutes Complete

300m Run

Then AMRAP Goblet Step-ups (1.5,1)

Rest 1 Minute

 

In 3 Minutes Complete

200m Run

Then AMRAP Pull-ups

 

Rest 1 Minute

 

Level 2- (1,0.75)

Level 1- (0.75, 0.5), 300-200-100

ADV- Chest to Bar Pull-ups, 50,35lb DBs

 

Extra Work

EMOM 20

30 Dubs

1 Squat Snatch

 

Start at 60% and work to 85-90% no later than round 12.  Stay there for a while go up or down depending on how you feel from there.

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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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