Warm-up

2 Rounds

18/15 Cal Row

20 Lateral Up & Overs

15 V-Ups

 

 

Accessory

Weighted Lateral Step-ups (24/20)

5 x 5 per leg

 

WOD

60 Calorie Row

30 Burpee Box Jumps (24/20)

30 Toes to Bar

Rest 3 Minutes

40 Calorie Row

20 Burpee Box Jumps

20 Toes to Bar

Rest 2 Minutes

30 Calorie Row

15 Burpee Box Jumps

15 Toes to Bar

 

Level 2- 50-30-20 cals/ 20-15-10 BBJ & T2B

Level 1- 30-20-10 Cals/15-10-5 BBJ & T2b

 

Olympic Lifting Class **6:00 Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 pull + 1 low hang snatch+1 mid-hang+1 high hang 1 full snatch
60%x 2
70%x 2
75%x 1
70%x1
65%x1
60%x 2

Strength
3-3-3-3-3 snatch balance
5 snatch grip deadlifts on dashes
Followed by 5 glute-ham raise

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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!