Warm Up
:30 Scap Push-Up
:30 Scorpion Stretch
:30 Groiner Stretch / Side

Round 2:
:30 Narrow Push-UP
:30 Leg Swings / Side
:30 Arm Circles Forward & Backward

Round 3:
:30 Hollow Rocks
:30 Inchworm + Push-up
:30 Deck Squats

Round 4
:30 Bent over Row
:30 Bootstrapper
:30 Alternating Quad Touchdown

WOD
EMOM 15:
1) 18/13 Calorie Bike
2) 15 Toes-to-Bar
3) 15 Strict Ring Dips

AT HOME WOD

EMOM 15
1. 150m Run
2. 16 ALT. VUPS
3. 16 Dips off a Chair

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!