Warm-up

Dynamic

3 Rounds

50’  Monster Walk

20 Bandy Good Mornings

10 Inchworms

 

Mobility

Quad Rolling

Couch Stretch

 

Strength

EMOM 8

1 Pause Squat

(hold 2 seconds in the bottom position)

 

WOD

40-30-20

Kettlebell Swings (2/1.5)

Box Jumps

 

EMOM 4 Burpees

 

Level 2 – (1.5,1)

Level 1 – (1,0.75)

Lite – (0.75,0.5)

 

Extra Work
Every 4:00 for 16:00
400M Run Then Max Distance HSW
*Record max unbroken set and total distance accumulated

*Scale to attempts and/or Wall Climbs

 

Olympic Lifting Class **4:00PM Only**

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!