Warm-up

:45 on/:15 off

  1. Bike/Row
  2. Box Steps
  3. Medball Cleans
  4. Medball Toe Taps
  5. Medball V-Ups

 

Accessory

3 x10

20 Russain twists with a plate (25,15)

10 Hip Extensions- with plate if able

 

-Hip extension sub- 10 Supermans

 

WOD (27 Mins)

4 Rounds

1 Minute Work: 20s Rest and Rotate

  1. Bike/Row
  2. Box Jumps
  3. DB Hang Squat Clean Thrusters (50,35)
  4. Double Unders
  5. Toes to Bar

 

Level 2 (95,55 bar), (35,25)

Level 1 (75,35 bar); (25,10) 20 reps of everything.

 

CoachesNote:

Where possible, work right up until the beep.  Do your best to make quick rotations so you can get a full minute at each station.  Lots of reps can be lost on the transitions.

 

Extra Work

if you didn’t squat yesterday, squat otherwise..

7 rounds of:

15 hip-back extensions

3 muscle-ups

ADV Strict

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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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We are excited to meet you!