Warm-up

2 Rounds

1 Min Work/ :20 Rest & Rotate

  1. Air Squats
  2. Jump Rope
  3. Plank Shoulder Taps

 

Mobility

Calf Rolling and Stretching

 

Skill

Double Under and Triple Under Practice

 

WOD

Each for time

At 0:00

100 Double Unders

30 Toes to Bar

30/20 Cal Row

40 Wallballs

At 10:00

80 Double Unders

20 Toes to Bar

25/15 Cal Row

30 Wallballs

At 19:00

60 Double Unders

10 Toes to Bar

20/15 Cal Row

20 wallballs

 

Level 2- 50-40 30 Double Unders, (-5 cals on bike)

Level 1- singles, (-5 Reps from toes to bar, bike and wallballs on each part.

ADV- (30,20)

Lite – 50 Singles, Hanging Knee Raises, 10# Wallball

 

*Record times for all three rounds. You should have around 2 minutes rest after finishing each portion

 

 

Extra Work

4 Rounds
10 Front Rack BB Lunge (155/105)
4/3 Rope Climbs

*ADV – 3/2 Legless
185/125

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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!