Warm-up

Dynamic

 

Mobility

IT Band

 

2 Rounds

:45 on/:15 off

  1. Alternating Single Arm Russian Swings
  2. Push Up with Kettlebell Drag
  3. Lunges

 

Strength

E2MOM10

Back Squat 5 Reps 70-80%

 

WOD

20-18-16-14-10

Kettlebell Swing (2,1.5)

Push-up

Goblet Lunge

 

Level 2- (1.5,1)

Level 1- (1,0.75)

ADV- Ring Push-ups

 

Stimulus: Unbroken on everything or 2 sets.  12-15 min

 

Extra Work

800M Run
2:00 Rest
600M Run
1:30 Rest
400M Run
1:00 Rest
200M Run

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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!