Warm-up

Dynamic Warm Up

 

Then 2 Rounds:

5 Burpee Lateral Jumps

10 Alternating Barbell Lunges

20 Glute Bridges with Barbell

 

Mobility

Quad Rolling

Couch Stretch

 

Strength

E2MOM14

Back Squat- 3 Reps @85% of 1RM

 

WOD

30 Burpee Lateral Jumps

30 Front Squats (135,95)

30 Burpee Lateral Jumps

 

Level 2- 115,75

Level 1- 95,45

ADV- 185,120

 

Extra Work

2 Rounds

Run 200m

5/3 Muscle Ups

Run 200m

5/3 Muscle Ups

Run 200m

5/3 Muscle Ups

Run 200m

 

Rest 2 mins between Rounds

 

Olympic Lifting Class **4:00PM Only**

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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!