Warm-up

100m Medball Run

1 Minute Pull Up Hang (below bar)

100m Medball Run

1 Minute Wallsit

100m Medball Run

1 Minute Wallballs

100m Medball Run

 

 

 

Strength

  1. Strict Press

3-3-3-3

  1. Strict/Weighted Pull-up

3-3-3-3

 

WOD (20 Minute Cap)

400m Run

100 Wallballs

400m Run

 

-Every time you break up your set of wallballs complete a 100m Run with your medball

 

Coaches Note: the key to this workout is coming up the perfect game plan for you. Challenge yourself to break up the reps into intervals that might be a little uncomfortable. And just remember…the workout is not won on the first set 😉

 

Level 3- 80 Wallballs

Level 2- 60 Wallballs

Level 1- 50 Wallballs, 100m Run

ADV- 30,20

*if choosing this option, you should be able to get through this in no more than 5 sets

 

Extra Work

Complex: 3 Pull Ups/2 chest to bar/1 bar Mups. Rest 1:00. Add one rep to each until you can’t go unbroken anymore

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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!