Warm-up

2 Rounds

20 Kettlebell Swings

15 Medball Thrusters

10 Weighted Glute Bridges w/ Shoulders on top of Medball

5 Windmills per side

 

Accessory

2×10 Single Leg Glute Bridges

Add resistance if able

 

Strength

Back Squat

10 @ (75-80%)

8 @ (80-85%)

6 @ (85-90%)

4 @ (90-95%)

2 @ (95%)

 

WOD

3 Rounds

40 Kettlebell Swings (1.5,1)

30 Wallballs

20 Chest to Bar Pull-ups

 

Level 2- (1,0.75) (5 Chest to Bar, 15 chin over bar)

Level 1- (0.75,0.5), chin over bar

 

Extra Work

7 Squat Snatch (185/135)
11 Ring Muscle Ups
100 Double Unders
11 Ring Muscle Ups
7 Squat Snatch

 

*wod credit: linchpin

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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!