**WEATHER UPDATE**

Power is ON at the gym, so all classes are a GO for today.

 

Warm-up

Every :90, complete:

  1. 15/12 Calorie Row
  2. 12/10 Calorie Bike or Burpees
  3. 15/12 Calorie Row
  4. 75 Double Unders

 

Midline/Shoulder Stability

25ft plank walk (laterally)

20 Hollow Rocks

25ft plank walk (opposite direction)

10 Jack knives

 

WOD (30 minutes)

8 Minute AMRAP

15/12 Calorie Row

20 Sit-ups

 

Rest 3 Minutes

 

8 Minute AMRAP

12/10 Calorie Row

10 Power Snatches (75,55)

 

Rest 3 Minutes

 

8 Minute AMRAP

15/12 Calorie Row

50 Double Unders

 

Level 2- (65,45)

Level 1- (55, 35)

ADV- 15 GHD Sit-ups

 

Extra Work

3 Rounds

50 ft Handstand Walk

15 Hip Extensions

50 ft Handstand Walk

15 Toes to Bar

 

Add weight a 25/15lb plate to the hip extensions if able.

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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!