Warm-up

Partner Up!

P1 – 20 Banded PVC Lat Pull Downs

P2 – Box Jumps w/ Step Down

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P1 – 20 Banded PVC Tricep Extensions

P2 – Bandy Presses

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Mobility

Overhead Opening

-Traps

-Chest

-Lats

 

Strength

  1. Press

5-5-5

  1. Push-press

3-3-3-3

 

WOD (11 Minutes)

11 Minute AMRAP

9 Box Jumps (30,24)

7 Power Cleans

5 Shoulder to Overhead (155,105)

 

Level 3- (135,95)

Level 2- (115,75)

Level 1- (95,45)

 

Extra Work

10-1 Strict HSPU

1-10 Strict Pull Ups

ADV – 3inch deficit and L-Pull Ups

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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!