Warm-up

EMOM 6

  1. 50’ Bear Crawl
  2. 30 Double Unders
  3. 15 Scap Push Ups

Accessory

Shoulder Work

2×20

  1. Bandy Scap Pull Aparts – *shoulders back and down, no shrugging
  2. Shoulder taps*

*Have your partner hold your feet in a plank position or put your feet in low rings

ADV- Handstand shoulder taps

https://www.youtube.com/watch?v=mhmZQJiji4A

Strength

EMOM16

ODD- 3 Power Snatches

Even- 6 Front Rack lunges

ADV- Overhead Lunges

Start at 75% of your max power snatch and climb as able. Keep the weight the same for the power snatches an the lunges

 

WOD

10 Minute Ascending AMRAP

10 Double Unders

3 Overhead Squats (115,75)

20 Double unders

6 Overhead Squats

30 Double Unders

9 Overhead Squats

40 Double Unders

12 Overhead Squats

50 Double Unders

….

 

Level 2 (95,55), Double unders increase by 5

Level 1 (75,35), x2 singles

 

Overhead Squats increase by 3. Double Unders increase by 10.

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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.
 

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We are excited to meet you!