Warm-up

5:00 Dynamic Drills

 

 

Strength (20 Minutes)

Back Rack Lunge

10 x 5- Alternating Legs

– climb in weight

 

WOD (20  minute cap)

JT’s little bro

15-12-9

Row 3/2x Cals OR 600/500/400 Run

Handstand-push-ups

Ring Dips

Push-ups

 

Level 2– 9-6-3 Reps

Level 1

15-12-9

Row 2/1.5x Cals OR 400/300/200m Run

KB Strict Press (25,15)

Box Dips

Push-ups

 

ADV– 21-15-9

Bike 2/1.5 cals

Sub KB strict press for Handstand Push-ups if you unable to get inverted. Can be applied to any level.

Coaches Note: In this workout you are using the same muscle groups back-to-back. Expect for things to feel much harder than you are used to. Some reps may be impossible to complete unbroken. In that case take a quick break, shake it out and try again and/or have scaling options ready.

 

 

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

We are excited to meet you!