Join us at 7:30 AM as Doc L’italien teaches us how to keep our shoulders healthy and strong! If you have a lacrosse ball or a tennis ball…bring it

Regular Class Schedule 8:30 & 9:30

Warm-up

Partner Up!

1:00 on/:30 Rest

P1 – Row for Cals

P2 – Jump Rope

Switch

P1 – Row for Cals

P2 – Burpees

Switch

 

Partner WOD

200 Double unders

100 Calorie Row

100 Kettlebell Swings (1.5,1)

100 Burpees

100 Kettlbell Lunges (2 KBs in the front rack)

 

– During the 200 Double Unders, the opposite partner is holding the 2 kettlebells in the front rack. The remainder of the workout the partner rests while the other partner works.

 

Level 2-100 Double unders

Level 1- 200 Singles, Farmer’s Carry hold during double unders

ADV- OH lockout during Double unders and during lunges

 

Extra Work

With a partner

10-8-6-4-2 C& J 155/105 followed by Weighted GHDS 20-16-12-8-4 14/10lb

1:1 work:rest

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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!