Warm-up

Burpee Breakdown

5 Burpees

10 Burpees to Stand (no jump)

15 Burps

20 Push Ups

 

Overhead mobility

Tricep mobility

 

Skill

Handstand Hold

Handstand Push-up

 

WOD – 12 minute Hard Cap

Southie Workout: “Bruised Ego”

60/50 Calorie Row

30 Handstand Push Ups

60/50 Calorie Row

 

Intermediate- 30 Push-ups

ADV- 10 Strict Deficit Handstand Push Ups

20 Deficit Handstand Push Ups

 

5 minute Rest

 

WOD 2

Every 3 Minutes for 12 Minutes

15/12 cal Bike or 12/10 cal row or 200m run

25 Sit-ups

 

ADV- 15 GHDs

 

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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!