Warm-up

2 Rounds

In 3 minutes, complete:

15/12 Cal Row

30 Double Unders

7 Kip Swings – Slow and tight

 

Coaches Note – Scale row/dubs in warm up as you plan to scale during the workout to get an idea of how much rest you will have during the workout. If this warm up is extremely tough, consider scaling down reps for workout.

 

 

Accessory (6 mins)

3 Rounds

Static holds

-30s L-sit Hold on Pull Up Bar

-30s rest

-30s Handstand Hold

-30s Rest

 

WOD (30 Minutes)

Every 3 Minutes for 30 Minutes

X Calorie Row

X Double Unders

X Chest to Bar Pull-ups

 

RX- 15/12 Row, 30 Double Unders, 7 C2B

Level 2- 12/10 row, 15 double unders, 5 chest to Bar

Level 1- 10/8 Calorie Row

 

Coaches Note – There is no built in rest other than what you earn. If you get too winded take a round off. If you take a round wait for the next round to begin. Pick a level and stick with it

 

Extra Work

12-12-10-10-8-8

DB  Bench

DB Bent Over Row

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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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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!