Warm-up

500m Row

10 burpees

20 Air Squats

 

Accessory

Glute Bridges

Single Leg Deadlifts

 

WOD (25 Minutes)

Wallball Biathlon

1000m Row

40 Wallballs

750m Row

30 Wallballs

500m Row

20 Wallballs

250m Row

10 Wallballs

 

-Each time you break up your wallballs complete 8 burpees. Before returning to your set.

 

Level 2- 750-600-500-250 Row, 30-20-15-10 Reps

Level 1/Lite – 600-400-300-200 Row

20-15-10-5 Reps

ADV – 30/20lb Wall Ball

 

Extra Work

10-8-6-4-2

Snatch (165/110)

Ring Muscle Up

Scale Power Snatch weight as necessary and use bands and/or cut bar muups in 1/2

 

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!