Warm-up

Dynamic

 

Mobility

Chest and Triceps

 

WOD

3 Rounds

30Double Unders

12 Push-ups

 

Rest 1 minute

 

Then

3 Rounds

30 Double Unders

9 Ring Dips

 

Rest 1 Minute

 

Then

3 Rounds

30 Double Unders

6 Handstand Push-ups

 

STRENGTH

 In 10 minutes, work up to a 1 rep Push Press

 

Level 2- 15 Double unders

Level 1/Lite – 60 singles, bench dips

-Sub 10 seated strict presses with the DBs for Handstand Push-ups

 

Extra Work

3 Rounds

1 Minute Handstand Hold*

1 Minute Wall-sit

1 Min Ring Support

1 Min L-sit Hang

1 Minute Rest

 

*Keep a running clock, try to maintain isometric holds for the entire time.  Come down and go back up as necessary as the clock keeps running

 

Olympic Lifting Class **4:00PM Only**

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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!