Warm-up

In 90 secounds

100m Medball Run

AMRAP Push Ups w/ Feet on Medball

Rest :30 seconds

 

In 90 seconds

100m Medball Run

AMRAP Medball Hamstring Curls

Rest :30 seconds

 

In 90 seconds

100m Medball Run

AMRAP Hang from pull up rig (chin below bar) with medball between feet

 

 

Midline

2 Rounds

45s Work:15s Rest

  1. Medicine ball Russian Twists
  2. Plank with arms on medicine ball (add circles if easy)
  3. Leg lifts over medball

 

  1. Medicine Ball Sit-ups to reach

 

WOD

3 Rounds

400m Run

20 Pull-ups

300m Run

30 Push-ups

200m Run

40 Squats

 

Level 2- 15-20-25 Reps

Level 1- 300-200-100, 10-15-20 Reps

ADV – Wear a vest

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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!