Warm-up

400m Team KB Run

 

 

Booty Accessory

3 Rounds

10 Banded Side Steps in Each Direction

15 Weighted Glute Bridges

20 SL Deadlifts (10/leg)

 

Partner WOD

400m Team KB (1.5/1)

100 DB or KB Thrusters (50,35)

400m KB  Run

100 Calorie Bike or Row

400m KB  Run

100 Toes to Bar

400m KB Run

100 Front Rack lunges w/ DB or KB

*During the 400m both team members are completing the run. Partners can decide whether they want to switch who is carrying the KB every 100m, 200m, or every other 400m

 

*The Reps of the 4 movements can be divided between partners

 

Level 2- (3,2), 40,25, 80 Reps

Level 1- (2,1), 30,15, 60 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!