Warm Up:
3x Thru
-10 Broad Jumps
-10 Push Ups
-10 Moon to Sky

WOD
AMRAP 20:
10 Push Press (115/75#)
10 KB Swings (53/35#)
10 Box Jumps (24/20″”)

AT HOME VERSION

AMRAP 20
10 Alt. Odd Object Push Press
10 Burpees over Object
10 Weighted Step ups or Jumps

 

Use Running Warmup from Wednesday

WOD 1

2 Sets

Run 100m
Walk 200m
Then:
Run 400m
Rest for 5 min
Run 200m
Walk 400m
Runs should be run at mile goal pace
WOD 2
Run 1 Mile at race effort (push pace for final 200m)

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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!