Warm-up
Alternating Tabata
Burpees
Medball Cleans

Goals for Reps to hit
ADV- 7 reps
Rx- 5 reps
L1/L2 – 4 reps

 

Midline
5 Minutes on Command by Instructor- No breaks
-Russain Twists
-Jacknives/modified v-ups
-Knee tucks with feet on the ball
-Plank hold with forearms on the ball
-Sit-ups holding the ball overhead

 

Accessory
3×10 Single Leg Stiff Legged Deadlifts

*Movement starts from the top. Barbell comes to just below the knee and does not touch the ground

 

WOD
4 Rounds
800m Run
15 Burpees
15 Deadlifts (225,155)

Level 2- (185,125)
Level 1- (135,95), 400m Run, 10 Reps

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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.
 

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!