Warm-up

4 Rounds

:20 On/ :10 Off

  1. Double Unders
  2. L-Sit on Rings
  3. Push Ups

 

Accessory

Single Leg Deadlift (Kettlebell)

2 x 10 per side

 

Strength

Deadlift

3-3-2-2-1-1

 

WOD

3 Rounds

60 Double Unders

30 Sit-ups

20 Kettlebell Swings (1.5,1)

10 Ring Dips

 

Level 2- (1,0.75), 30 Double Unders

Level 1-(0.75,1), 120 singles, 30-20-10 Push-ups

ADV – GHDs – 20/15 ring dips per round

 

Olympic Lifting Class **6:00 Only**

Warm up
All in jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1

Strength
3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

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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!