Warm-up

3 Rounds for quality

200m Run

15 I’s with a 1 second pause

Round 2 – Y’s

Round 3 – T’s\

 

Mobility

Shoulder

Overhead Position

 

WOD

5 Rounds

400m Run

10 Power Cleans (135,95)

10 Handstand Push-ups

 

Level 2 – (115/75), 5 handstand push-ups

Level 1 – (95/45), 10 chest to deck push-ups

ADV- Strict, 155,105

 

Extra Work

3 Rounds

16 Alternating Dumbbell Squat Snatches (70,50)

16/13 Calorie Assault Bike

3-2-1 Peg Board Ascents

 

Scale to 1 Peg Board ascent each round or scale to 5 chin-ups

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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!