Warm-up

10-8-6-4-2

Lateral Up & Overs x 2

Push Ups w/ Feet on Box*

Box Crunches

*ADV- Pike Push Ups

 

 

Strength (20 minutes)

10-8-6-4-2

Strict press

Strict Pull-up

 

WOD

2 Rounds

30 Deadlifts (185,125)

15 Handstand Push-ups

30 Box jumps

20 Toes to bar

 

Level 2- (155,105), 30 Push-ups

Level 1- (115,75), 20 DL&BJ, 15 Push-ups, 20 Sit-ups

ADV – Strict HSPU

 

Coaches Tip-Deadlifts are meant to be light and fast here.  Something you can knock in 1-3 sets.

 

Extra Work

3 Rounds

100 Double Unders

25/20 Bike

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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!