Warm Up:

3 rounds:
20 Shoulder taps
10 Scap Pull-ups
20 Mountain Climbers

3 rounds
10 Partial Kick-ups
10 Jump Lunges
20 Skier Jumping Jacks
20 Mountain Climbers

WOD
3 Rounds:
3 Rope Climb (15′)
30 GHD Sit-ups
2 Rope Climb (15′)
:60 Handstand Hold
1 Rope Climb (15′)
90 Double Unders

*If you don’t currently have access to ropes, substitute and perform 4 Pull-ups + 4 Toes-to-Bar per rope climb.

AT HOME VERSION

3 Rounds
6 Bent Over Rows *odd object
6 Push Up’s
30 Weighted Sit-up’s
4 Bent Over rows
4 Push-Ups
:60 Hand stand hold /or plank
2 Bent Over Rows
2 Push-Ups
90 Jump Jacks/or Mountain Climbers

 

CFK Running

Run 500m
Rest for 1:15
Run 400m
Rest for 1:15
Run 300m
Rest for 4:00

Repeat 2 more times

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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!