Warm-up

2 Rounds

1:00 on, :30 off

  1. Bike/Row
  2. Step Ups
  3. Heavy Russian Kettlebell Swings

 

Accessory

Single leg KB Deadlifts

3×10- 5 Each Side

Strength

EMOM 10

2 Deadlifts @ 85-90%

WOD

60 Kettlebell Swings (1.5,1)

50 Goblet Step ups (1.5,1)

40/30 Calorie Bike*

*Sub 400m run or 30 burpees, but consider switching order or stagger starting so you can get a session in on the bike

 

Level 2 – (1.5,1)

Level 1 – (1,0.75)

ADV – (2,1.5)

Extra work

1.Floor Seated DB Strict press with legs straight  6×5

  1. 10 Minute Nate

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings (2,1.5)

If you are looking for a different challenge scale up by performing strict hspus and muscle-ups

 

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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!