Warm-up

Partner up!

P1: 30/25 Calorie Row

P2: AMRAP Strict Cindy

Switch

P1: 10 Burpees over Rower

P2: Plank Hold

Switch

 

 

Mobility

Shoulder Rolling

Thoracic spine

Chest

Lats

 

Double Partner WOD!

Partner WOD 1

12 Minute AMRAP

Partner Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

 

Level 1- 3-6-9

ADV – vest(20/10) and/or Strict Pull Ups

 

Rest 3 Minutes

 

Partner WOD 2

12 Minute AMRAP

12/10 Calorie Row

6 Burpee Over the Rower

 

-Partner A completes one full round then partner b completes one full round back and forth for both amraps. These are SPRINTS where WOD 1 should take <30s per round and WOD 2 should take <1min per round. Scale as necessary.

score=total rounds in order to do so.

 

Level 2- 10/8 Cals

Level 1- 8/6 Cals

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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!