Warm-up

AMRAP 6

Pull up bar hang

*Every time you come down, bike or row 10 calories. Pull up bar hang can be scaled to ring row hold.

  

Midline

Tabata

1st four intervals = Medicine Ball Jack Knives

2nd four intervals = Plank with forearms on the ball

ADV –rolling the med ball front to back.

 

WOD (23 minutes)

3 Rounds

1 Minute Work:30s Rest and Rotate

  1. Row
  2. Kettlebell Swings (2/1.5)
  3. Bike*
  4. Toes to Bar
  5. Double Unders (divide by 5)

*Sub bike with weighted goblet step-ups (1.5/1)

*Score = Reps total

 

 

Extra Work

5 rounds of

5 Heavy Bench Press

10 Bent over Single Arm DB Rows Each Arm

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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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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!