Warm Up

2 Rounds

:40 on / :20 off

  1. Double Unders
  2. Row
  3. Bike or Burpees

 

 

 

Mobility

Calves

Forearms

 

Midline

Alternating Tabata

  1. Hollow Rock
  2. Plank Hold

 

WOD

3 Rounds

100 Double Unders

50/40 Calorie Row

25/20 Calorie Bike OR 12 Burpees

5/4 Rope Climbs*

Rest 2 Minutes

*Can sub 2 wall climbs for 1 rope climb

Level 2- 50 dubs, 3/2 Rope Climbs or 10 ft climbs

Level 1- 100 singles, 40/30-20/15, 9 Burpees, 5 Pull to stands

 

Extra Work

30 Strict Handstand Push-ups

200ft Front Rack Lunge (155,105)

30 Kipping Handstand Push-ups

 

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!