Warm-up

2 Rounds

5 Strict Pull Ups

10 Burpees

15 Jumping Lunges

 

 

Accessory

  1. Bandy Side Steps 3×10
  2. Plank Hold Shoulder taps 3×20-

ADV- Handstand shoulder taps

 

Skill

Handstand Push-ups

ADV- Handstand walk 3×25-50ft. Add obstacles for a challenge

 

WOD

“Cindy”

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

 

OR

 

“Mary”

20 minute AMRAP

5 Handstand Push-ups

10 Pistols (5 each leg)

15 Pull-ups

 

Coaches Tip – If you are a newbie, stick to Cindy. If you have been here for a bit and had your way with Cindy before, give the more high skill Mary a shot.

 

Olympic Lifting Class **6:00PM Only**

Warm up
All in split jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
5×3
5 second tempo f. squat
1 f. squat 5 sec pause f. squat
@ 75% of 1 RM
3 clean deadlifts @ 110% on dashes

4×3 1 sec pause jerks from rack

Clean
1 pull+ 1 clean + push press
70%x 3
75%x 3
80%x 3

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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!