*Watch the 8am demo for how this workout works!

Warm Up:
AMRAP 6:
3 Kick-to-Handstand (attempts)
6 Close Grip Push-ups
18 Double Unders (24 Single Unders) /Jumping jacks

WOD
Accumulate 4:00 hanging from a bar.*
*Every time you break complete 10 Strict Handstand Push-up.

then…

Accumulate 4:00 of a Straight Arm Side Plank.
Every time you break complete 10 DB Bench Press (50/35#).

*Starts with 10 strict handstand push-ups before bar hang.
**Starts with 10 DB bench press before side plank.

AT HOME VERSION

Accumulate 4:00 of a Hollow Hold
Every time you break complete 10 Push-ups

then..

Accumulate 4:00 of a Strait Arm Side Plank
Every time you break complete 12 Reps of odd object Bent Over Row

*start with 20 Pushups before the first 4:00 starts, and start with 30 Bent Over Rows before the next 4:00

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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!