Warm Up:

  • Arm circles forward.
  • [Doorway Stretch]
  • Scap Pull-ups
  • Alternating Lunges
  • Kip Swing

WOD

AMRAP 8:
50 Pull-Ups or 50 KB Swings ((70/53)
50 In-Place Front Rack Lunges (95/65#)

Level 2:
AMRAP 8:
35 Pull-Ups
50 In-Place Front Rack Lunges (75/55#)

Level 1:
AMRAP 8:
25 Jumping Pull-Ups or Ring Rows
25 In-Place Front Rack Lunges (45/35#)

Accessory:
5 Sets:
30 Banded Good Morning
10 Weighted Glute Bridges
:30 Standing Banded 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.
 

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!