Warm Up:
AMRAP 7:
10 Bent over Rows w/ Odd object (light)
10 Shoulder Taps in Push-up
:10 Second Side Plank / Side
10 Push-ups
:10 Handstand Hold

WOD
For Time:
21 Handstand Push-ups
:90 Plank Hold
500/400m Row
15 Strict Handstand Push-ups
:90 Plank Hold
500/400m Row
9 Deficit Handstand Push-ups
:90 Plank Hold
500/400m Row

AT HOME VERSION

21 Piked Push-Ups or 1:00 Handstand Hold
:90 Plank
400m Run
15 Piked Push-Ups or :40 HS Hold
:90 Plank
400m Run
9 Piked Push-Ups or :30 HS Hold
400m Run

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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!