Warm-up

Partner Up!

P1- Row 500m

P2- T-Spine stretching

Switch

 

Mobility

Calves & Ankles

Kneeling Calf Smash with PVC
https://youtu.be/oX0FU5dXW5g

 

Strength

20 Minute 1RM Snatch Progression

E2MOM

  1. 3 @ 70%
  2. 3 @ 75%
  3. 2 @ 80%
  4. 2 @ 80%
  5. 2 @ 85%
  6. 1 @ 90%
  7. 1 @ 95%
  8. 1 @ 95-100% (depending on how 95% went)
  9. 1 @ 100%
  10. 1 @ 102%

 

WOD 

2000m Row or Run

 

*This should be a dedicated effort for time

 

Cool Down

 

Extra Work

21-15-9 DB Snatch (50/35)

Handstand Push Up

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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!