Warm Up

2 Rounds

5 Burpees

5 SA Kettlebell Press (Right)

5 Windmills (Right)

50’ Waiters Walk (Right)

5 Burpees

5 SA Kettlebell Press (Left)

5 Windmills (Left)

50’ Waiters Walk (Left)

 

 

Mobility

Thoracic Opening

 

Strength

Overhead Squat

5-4-3-2-1

 

WOD

10-8-6-4-2-4-6-8-10

Burpees

Kettlebell Swings (2,1.5)

Kettlebell Lunges*

 

Level 2 – (1.5, 1)

Level 1 – (1, .75)

ADV – Single Arm KB Snatches

 

*Lunges and Snatches reps should be split between legs/arms.

 

Extra Work

5 Rounds of

30 Cals Bike

7 Stone over shoulder (135/95)*

 

 

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

 

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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!