Warm-up

EMOM 6

  1. 15/12 Cal Row or 12/10 Cal Bike
  2. 1 Round Strict Cindy

 

L1 – 3-6-9 Reps

 

Partner Warmup

P1: 10 Deadlifts w/light weight

P2: Bandy Goodmornings

Switch

P1: 10 Deadlifts w/ light weight

P2: 10 Bandy Pull aparts

 

Strength

EMOM16

Odd- Deadlift 2 Reps @85-90%

Even- 10 Bandy pull aparts- practicing scapular retraction

 

WOD (20 minute cap)

50/40 Cal Row

10 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Squats

50/40 Cal Row

*Sub 40/30 Cal Bike

 

Level 2- 7 Rounds

Level 1- 5 Rounds

ADV – 20/10lb vest

 

EXTRA WORK

EMOM14

Odd- 2 Front Squats with full pause @85%

Even- 5 strct toes to bar or 30s L-sit

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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!