Warm-up

2 Rounds

15 cal row

15 strict press

15 hollow rocks

 

Mobility

Thoracic Rolling

Shoulder Stretching

 

Strength

EMOM10

Strict Press

2 Reps @85%

 

WOD

40/30 Calorie Row

10 Shoulder to Overhead (155, 105)

60 Sit-ups

10 Shoulder to Overhead

40/30 Calorie Row

 

Level 3- 135,95

Level 2- 115,75

Level 1 – 95,45

ADV – 185/125

 

Extra Work

40 T2b

75’ HS Walk

40 GHD Sit-Ups

75’ HS Walk

 

ADV– Sub up and back over the HS ramp for each HS Walk.  Complete 2 Rounds with 5 min rest inbetween.

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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.
 

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!