Warm-Up

5 Minute Dynamic Warm Up

Then

2 Minute Hollow Rock/Superman Challenge

 

 

Mobility

Thoracic Rolling

 

WOD

800m Run

Then 3 Rounds

7 Overhead Squats (135,95)

7 Chest to Bar Pull-ups

800m Run

Then 3 Rounds

7 Overhead Squats

7 Chest to Bar Pull-ups

800m Run

 

Level 3- 115,75

Level 2- 95,55, chin over bar

Level 1- 75,35, chin over bar

ADV- 155,105, 2nd round switch to 7 Bar Muscle-ups

 

Coaches note: Short reps today. It’s a great time to challenge yourself with heavier weight and a challenging pull-up.

 

Extra Work

Tabata GHD Sit Up

Tabata GHD Hip Extensions

Reverse Tabata Supine GHD Parallel Hold

Reverse Tabata Prone Ghd Parallel Hold

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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!