Warm-up

5 Rounds

:20 on/:10 off

-Jump Rope

-Squat Jump

 

 

Mobility

Calves

 

WOD 1 (20 min cap)

Open 17.5

10 Rounds

9 Thrusters, 95,65

35 Double-unders

 

Scaled- 65,45, Single Unders

 

Rest 10 Minutes with Guided Mobility

 

WOD 2

50/40 Cal Row or 40/30 Cal Bike

50 Kettlebell Swings (1.5,1)

50/40 Cal Row or 40/30 Cal Bike

50 Kettlebell Lunges (1.5,1)

 

Extra Work

Work up to a Heavy load for the complex:

1 Push-jerk

1 Split Jerk

 

WOD

7 Minute AMRAP

5 Muscle-ups

5 Stone over the shoulder (135,95)

100ft Stone Hug Carry

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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!