Warm Up:

  • 5 Single Arm Ring Row Each Arm
  • 5 Ring Dips or Banded Ring Dips
  • 10 Box Step-ups
  • :30 Handstand Hold or 30 Shoulder Taps
  • 10 Single Arm KB/DB Swings

WOD
3 Rounds:
200m KB/DB Waiters Walk + Farmer Carry (50/35#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (30/24″”)

*As needed, substitute 60 marching steps in place instead of distance walked

Level 2:
3 Rounds:
100m KB/DB Waiters Walk + Farmer Carry (35/20#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (24/20″”)

*As needed, substitute 60 marching steps in place instead of distance walked

Level 1:
3 Rounds:
100m KB/DB Waiters Walk + Farmer Carry (20/15#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (20/14″”)

*As needed, substitute 60 marching steps in place instead of distance walked

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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!