Warm-up

2 Minutes Max Cals on

Rower

Then:

2 Rounds

:30 on/:15 off

  1. Kettlebell Lunges
  2. Kettlebell Swings
  3. Goblet Squats

 

 

Midline Madness (8 min)

2x Through

40s Work: 20s Rest

  1.  Plank-ups feet on meball
  2.  Jack Knives w medball
  3. Russian Twists
  4.  Knee Tucks feet on mball

 

WOD(27 mins)

30s work: 15s Rest x6

  1. Row
  2. Kettlebell Lunges (2,1.5)
  3. Assault Bike
  4. Kettlebell Swings
  5. Wallballs

 

Complete 6 Rounds at Each station. Once 6 Rounds are complete Rest 1 Minute and then Rotate.

 

Score= Total Reps

 

Level 2- (1.5,1)

Level 1- (1,0.75)

 

Extra Work
12:00 Ascending Ladder
3 Strict Handstand Push Ups
100’ Farmer’s Carry (2/1.5)
HSPU go up by 3s Farmer’s carry stays the same

ADV- Deficit (4”/2”)
Scaled – Kipping or use and abmat for strict

 

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

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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!