Warm Up

EMOM 9

  1. Row 250/200m
  2. 15 Heavy or High Wallballs
  3. :45 Pull Up Hang (below bar)

 

 

Mobility

Traps

Shoulder Girdle

 

WOD (30 Minutes)

0:00-6:00

1000m row

Then Max Shoulder to Overhead (135,95)

 

Rest 6:00-8:00

 

8:00-12:00

50 Wallballs

Then Max Pull-ups

 

Rest 2:00- 15:00

 

At 15:00 For Time

1000m Row

15 Shoulder to Overhead (135,95)

50 Wallballs

25 Pull-ups

 

Level 2- (115,75), 40 Wallballs

Level 1- (95,55), 30 Wallballs, 15 Pull-ups

ADV- 185,125, (30,20) WB

 

Extra Work

10-8-6-4-2

Front Rack Lunges

 

Olympic Lifting Class **4:00PM Only**

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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!