Warm-up

Tabata Jump Rope

 

Then 2 Rounds

5 Scap Pull Ups

5 Strict Pull Ups or Jumping Negatives

5 Inchworms + 2 Push Ups

 

 

Skill WOD (Not for time)

5-4-3-2-1

Ring or Bar Muscle-ups

Strict Handstand Push-ups

*Sub a challenging ring dip or box dip for Muscle-ups

*Sub wallclimbs for HSPU

 

  • This is a skill session, so make the most of this time to practice and challenge yourself to work on skills that are out of your comfort zone. ADV should use a deficit and strict muscle-ups

 

WOD

5 Rounds

500m Run OR 500m Row

50 Double Unders

 

Level 2- 25 Double Unders

Level 1- 75 Singles, 4 Rounds

ADV – 100 dubs

 

Olympic Lifting Class **6:00PM Only**

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

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

Clean
3 position pause cleans
Work up to a challenging weight
3 squat clean +1 jerk
65%x2
75%x2
80% x2
75%x2
65%x2

FS
6-6-6-6-6
Snatch
5 sets
3 position snatch focus on contact

In between sets superset 5 weighted back extensions
5 rows
3 snatch balance
stretch

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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!

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!