Good luck to the CFK crew competing at CrossFit Takeoff in Kingston tonight! Head over and cheer them on…comp starts at 7:00!!!

 

Warm-up

Partner Up and Grab One Box!

:40 Work/:20 Rest & Rotate

P1- Row

P2- Plank Hold

Switch

P1- Wallballs

P2- Wall sit

Switch

P1- Good  Mornings

P2- Handstand Walk Semi Circle Around The Box

Switch

*Scale to Handstand Pike Hold on Box

 

Skill

Handstand Push Ups

Handstand Walk

Partner WOD

120 Wallballs

100/80 Calorie Row

80 Deadlifts (225,155)

60 Handstand Push-ups

-Partition reps between partners as desired. 

EMOM: 3 Synchronized Burpees

Level 2 – (185,125), 30 Handstand Push-ups

Level 1 – (135,95), 60 Push-ups

ADV (30/20), Stict HSPUs

Bike sub = 80/60 cals

 

Extra Work

Back Squat

5-5-5-5-5- straight Sets

Take time to warm-up to a weight that is challenging for all 5 sets

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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!