Warm-up

90s / 30s Rest & Rotate

  1. Burpees
  2. Inchworms w/ 2 Push Ups
  3. 100m KB run
  4. Row for Calories

 

Skill

Stone over Shoulder

 

WOD (30 minutes)

3 Rounds

90s work:30s Rotate

  1. Burpees
  2. DB Push-up to Overhead (50,35)
  3. 200m KB Run (53/35)
  4. Row For Cals
  5. Stone Over the Shoulder (135/95)

 

Level 2- (35,25)

Level 1- Run with a medball (20/14)

 

Extra Work

2 rounds of:

  10 snatches, 175 / 125 lb.

  12 burpees

Then, 2 rounds of:

  10 snatches, 115 / 75 lb.

  12 burpees

Prehab Class **7:30**

LQ:

  • Warmup:
    • Jog 400m
    • Leg swings A/P, Lateral 2×10 ea
    • Moon up x 20
    • 3 way lunges x 5 ea position
    • Frogger one length with hop
    • Third world squat 2 mins
    • Bear crawl with KB drag fwd/bkwd
  • Play:
    • Band aid tag
  • Mobility:
    • Banded lateral distraction pidgeon 2mins ea side
    • Banded lateral distraction hip capsule stretch 2 min ea side
    • Lacrosse ball quad smash and floss 2 mins ea
    • Lacrosse ball piriformis hell 2 mins ea
  • Stability: Tabata ea with 1 min rest between
    • Ice skaters
    • Pistol (Axel’s progression)
    • Side plank with hip ABD
    • Banded march

 

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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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