Warm-up

Dynamic

 

Mobility

Pigeon Stretch

Calf Stretching

 

Strength

Sally!!!!!  (135/95)

 

WOD– 15 Minute Cap

2019 Master’s Qualifier #1

3 rounds

15 Deadlifts (225,155)

35 Overhead Squats (75,55)

90 Double-unders

 

Level 2- (185,115), (65,45) 45 Double Unders

Level 1- (135,95) (55,35) 20 OHS Reps, 120 Single Unders

Lite (75/45) (35/15) 20 OHS, 120 singles

 

Coaches Tip:

The OHS should be light, moveable and no more than 3 quick sets.  You can always cut down the reps/weight or scale to a front squat if you have Overhead issues.

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!