Warm-up

4 Rounds (10 min cap)

30 Second L-Sit Hold

15/12 Cal Row or 12/10 Cal Bike

*Perform L-Sit on Rings. Accumulate 30 seconds before moving on to row or bike. Scale to knee tucks where necessary.

ADV – 60 second L-Sit

 

Accessory

3×10 Reverse Flys on Rings

 

WOD 1

EMOM14

ODD- 15/12 Calorie Row

EVEN- 50 Double Unders

 

Level 2- 12/10, 25 Double undes

Level 1- 10/8, 50 singles

 

Rest 6 Minutes

 

WOD 2

EMOM14

ODD-12/10 Bike for Cals*

EVEN- 20 Sit-ups

*Sub bike cals with 7 burpees

 

Level 2- 10/8, 15 Sit-ups

Level 1- 8/6, 10 Sit-ups

ADV- 1/2 GHD sit-ups w/ medball (20,14)

 

Extra Work

EMOM20- Odd Minutes Only

  1. Complex for weight:

-Thruster

-Push-press

-Push-jerk

-Spit Jerk

 

  1. Muscle-ups for Reps- Max UB

Report Highest weight for the complex, and report total number of reps for Muscle-ups in addition to your highest UB set

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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!