Warm-up

Partner Up!

P1- 15/12 Cals on Bike or Rower

P2- Plank-ups

Switch

P1- 15/12 Cals on Bike or Rower

P2- Burpees

Switch

 

 

Skill

Handstand Push Up

 

WOD (35 mins)

20/15 Calorie Bike OR 15 Burpees

20 Strict Pull-ups

Row 40/30 Calories

10 Strict Handstand Push-ups

 

Rest 2 minutes

 

20/15 Calorie Bike OR 15 Burpees

20 Chest to Bar Pull-ups

Row 40/30 Calories

20 Kipping Handstand Push-ups

 

Rest 2 minutes

 

20/15 Calorie Bike OR 15 Burpees

20 Kipping Pull-ups

Row 40/30 Calories

30 Push-ups

 

Level 2- 15 Pull-ups, 10 kipping hspus, 20 & 30 Push-ups

Level 1 – 10 Pull-ups, 10-15-20 push-ups

 

Extra Work

EMOM5

3 Snatch Pulls @100%

 

Rest 2 Minutes

 

EMOM5

2 Snatch Grip Push-presses @85-90% of 1 RM Snatch

 

Rest 2 Minutes

 

EMOM5

3 High Hang Power Snatches @80-85% of 1 RM Snatch

Where Do You Want Us To Send Our

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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!