Warm-up

2 Rounds

:30 on/:15 Rest & Rotate

Ring Supports/L-Sit

Ring Rows

Kettlebell Goblet Box Squats

Medball Russian Twists

 

Skill  

EMOM16

Odd- 3 Box Squats

Even- 5 Ring Dips

 

  • For the dips try something that challenges you. Less assistance or add weight

 

WOD  

3 Rounds

20 Chest to Bar Pull-ups

20 Wallballs

20 Kettlebell Swings (2,1.5)

 

Level 2 – 1.5,1

Level 1 – 1,0.75, chin over bar

 

Coaches Note:Lot of pulling, grip and shoulders. C2B will get very difficult, scale the # of reps,  use more assistance or break up early and often where necessary.

 

Extra Work

10 Rounds on the 3:00 of 12/8 Calorie bike

 

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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.
 

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We are excited to meet you!