Warm-up

2 Minutes Max Cal Bike or Row

Rest :30 Seconds

2 Minutes Max Jump Rope

Rest :30 Seconds

2 Minute Side Plank (Switch sides halfway)

 

Accessory

3 Rounds

10 Hollow Rocks

10 Banded Double External Rotation

10 Bandy Pull Aparts

 

WOD (28 minutes)

4 Rounds

In 5 minutes Complete:

15 Burpees

50 Double Unders

15 Toes to Bar

Then AMRAP

Sit-ups

 

Rest 2 Minutes

 

Level 2-  25 Double Unders

Level 1-  10 Toes to Bar, 100 Singles

 

Extra Work

3 Rounds

100ft front Rack Walking lunges

3 Rope Climbs

50ft HS Walk

 

Rest 2 minutes between Rounds

 

1st round (75/55), 2nd Round (95/65), 3rd rd (115/80)

 

-Scale HSWalk to 25ft as necessary

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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!