Warm-up

Partner Up!

P1- Row 250/200m

P2- Med ball Knee Tucks

Switch

P1- Row 250/200m

P2-Med ball Hamstring Curls

Switch

P1- Row 250/200m

P2- Med ball seated chops (Low to high – switch sides every 5)

Switch

 

Skill

L-sit on Box

 

With a partner accumulate 2 minutes each. Time each other and accumulate a “true” L-sit for 10-20s intervals until you have completed 2 minutes.

 

WOD

1000m Row

50 Med ball Sit-ups

15 Strict Pull-ups

1000m Row

40 Med ball Sit-ups

20 Chest to Bar Pull-ups

1000m Row

30 Med ball Sit-ups

30 Kipping Pull-ups

 

https://youtu.be/C9_8L54IS8Y

 

Level 2- 10-15-20 Pull-up Reps

Level 1- 15 Ring Rows, 20 Banded Pull-ups, 30 jumping pull-ups, unweighted sit-ups

 

Extra Work
Snatch Complex

1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

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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!