Warm-up

2 Rounds

:20 on/:10 off

  1. Squat Hold
  2. Hollow Hold
  3. Row
  4. Jumping Lunges

Immediately following the end of the 2nd round, sprint 200m.

 

 

Accessory

Turkish Get Up

3 x 3 per side

Increase weight as able

 

WOD (28 Minutes)

Running Tabata Mash-up

  1. Wallball
  2. Sit-Ups
  3. Row
  4. Kettlebell Lunges (1.5,1)

 

You have 20s work:10s rest, 8 times like your typical tabata.

 

After each exercise instead of resting 1 minute and rotating, you will have 3 minutes to sprint 400m and then rest with any time left over before rotating.

 

Score = sum of the lowest number of reps, and your fastest and slowest 400m Times

 

Extra Work

  1. Back Squat 3-3-3
  2. Max set of HSPUs 4”-2”-floor*

*Complete a heavy set of 3 on the back squat followed by a max set of strict hspus at 4” immediately followed by a max kipping set at 4” rest as much time as necessary before squatting again and then comletitng wita 2” deficit and then again to the floor.

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!