Warm-up

Grab a Lighter Kettlebell

10 Russian Swings

10 American Swings

10 Kneeling Reverse Cross Chops (each side)

7 Windmills (each side)

5 Lunges w/ Kettlebell Rotation Over Front Leg (each side)

10 Single Leg Deadlifts (each side)

10 Kettlebell Seated Cross Chops w/ Feet Off Ground (each direction)

5 Lunge w/ Kettlebell Reach toward Front Foot – chest stays up

 

 

 

Midline

Kettlebell chops

2×10 Each Side

 

Skill

Chest to Bar Pull-up

Bar Muscle-ups

 

WOD

30-20-10

Kettlebell Swings (2,1.5)

Box Jumps

Push-ups

Calories on the Bike or Rower

Pull-ups*

Rest 2 Minutes

 

Each Round for Time

 

30’s= Chin Over Bar Pull-ups

20’s= Chest to Bar Pull-ups

10’s= Bar Muscle-ups

 

Level 2- 20-15- Chin over Bar, 10 C2B

Level 1- Ring Rows, Chin over Bar, Chest to Bar

 

ADV- Push-ups= Handstand Push-ups kipping, strict, deficit

 

Extra Work

1 . Every 2 Minutes for 12 Minutes

3-Position Snatch

-Low Hang

-Mid-Hang

-High Hang

 

Rest 5 Minutes

 

  1. 5×1 Snatch Balance

– Work up to a heavy load.

 

Hold each position for a 2 second count before completing the snatch.

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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!