Skill

Handstand Walk

Handstand Push-up

Strength

Front squat

3-3-3-3-3- @80% of 1RM straight sets

Between sets complete:

ADV- 50 FT Handstand Walk

RX- 25 ft best effort handstand walk

L2- 30s-1 minute handstand hold

L1- 20 Shoulder taps in the high plank position

WOD

10 Minute AMRAP

5 Strict Handstand Push-ups

7 Squat Cleans (115,75)

9 Box Jumps

Level 3- Kipping

Level 2- (95,55) 10 Push-ups or or 5 on Box

Level 1 (75,45), 10 Push-ups or 5 on Box

*Olympic Lifting Class 6pm Only*

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press
10 split jerk hold at bottom 1 second

Clean
EMOM 12
Doubles at 80%

Strength
Work up to a clean grip OHS 5RM
Strength

Heavy Farmer’s Carry 400m…. Like Really Heavy

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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!