Warm-up

In 3 minutes:

Row 500m

AMRAP Step Ups

Rest 1 minute

In 3 minutes:

Run 400m

AMRAP Push Ups – every 5 switch hand position

 

Skills

Wall Climb

Handstand Holds

Handstand Push-ups

 

WOD

1 Mile Run

Then

4 Rounds

4 Wall Climbs

8 Handstand Push-ups

12 Box Jumps (30,24)

18 Kettlebell Swings (2,1.5)

Then

2000m Row

 

Level 2- 2 wall climbs, 12 push-ups, (1.5,1)

Level 1- 800m run, 2 wall climbs, 12 Push-ups, (1,0.75), 1000m Row

ADV- 6 wall climbs, strict hspu

 

Extra Work

Southie Sidepiece!

7 Rounds

14 Dumbbell Deadlifts

14 Alternating Dumbbell Shoulder Press

 

Rx- 50, 35

L2- 35, 20

L1- 20, 10 / 5 Rounds

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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!