Warm-up

In 90 seconds Complete

100M Run

Then Hang (dead or chin over bar) on Pull Up Structure

:30 Rest

In 90 seconds Complete

100M Run

Then AMRAP Diamond Push Up
:30 Rest

In 90 seconds Complete

100M Run

Then AMRAP Moon To Sky

 

WOD – 2 Rounds 

In 4 Minutes Complete

400m

15 Pull-ups

Then AMRAP

Calories on the Bike or Row

 

Rest 1 Minute

 

In 4 Minutes Complete

400m

20 Push-ups

Then AMRAP

Double Unders

 

Rest 1 Minute

 

In 4 Minutes Complete

400m

30 Air Squats

Then AMRAP

Calories on Bike or row)

 

Rest 1 Minute

 

Level 2- 300m

Level 1- 200m, 10-15-20

Challenger – 200m, 10 ring row, 15 push up, 15 air squats

ADV – C2B; vest option – make sure it is super tight for double unders

 

Extra Work

Work up to a heavy single for the complex

Squat Clean, Hang Squat Clean, Right Leg Lunge,Left Leg Lunge, STOH

 

Prehab Class **7:30**

LQ

 

  • Warmup:
    • Jog 400m
    • Leg swings A/P, Lateral 2×10 ea
    • Moon up x 20
    • 3 way lunges x 5 ea position
    • Worlds greatest stretch
    • Frogger one length
    • Bear high one length
    • Monkey one length
  • Play:
    • relay!
  • Mobility:
    • Hamstring leg lowers
    • Banded lateral distraction pidgeon 2mins ea side
    • Banded flexion 2 mins ea side
    • Lacrosse ball glute smash with IR/ER
    • Lacrosse ball KB psoas floss
  • Stability:
    • Tabata:
      • Glute bridge with hip ABD Banded
      • Glute bridge with SL lift
    • Single leg hops to sprint start
    • Side plank with Hip ABD/flex/ext

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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.
 

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!