Warm-up

EMOM 6

  1. 15/12 Cal Row
  2. 10 Plank Knee to Elbow each side
  3. :45 Moon the Sky

 

 

Shoulder Health

Rolling and stretching thoracic spine and lats

3×10 bandy pull-aparts

 

Strength

Power Snatch

3-3-3-3-3

 

WOD

40-30-20-10

Row for Cals

Abmat Sit-ups

Toes to Bar (1/2 Reps)

 

ADV- 1/2 GHD sit-ups w/ medball (14,10) – medball touches the ground at the bottom, pad at the top.

 

EXTRA WORK

Every 3 Minutes for 15 Minutes

Back Squat- 5 Reps @80%

Followed by Max Effort Strict Handstand Push-ups

 

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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!