Warm-up

2 Rounds

1 Minute Each of

-Handstand Hold or High Plank Hold

-Wall Sit

-Pull UP hang in Active Hollow position

-Air Squats

 

*Clock keeps ticking- if you need to come down and rest, shake it out.  Go for it. If you can go the distance, go the distance.  All movements, especially Air Squats should be for Quality, not Quantity.

 

Benchmark WOD

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

Level 2- 75 reps of each

Level 1- 50 reps of each

Lite – 50 Reps, ring rows, box push-ups

 

Rest Exactly 5 Minutes from your finish time and then complete:

 

Core Ca$H Out

1 Min Plank

1 Min Side Plank Right

1 Min Side Plank Left

1 Min Alternating V-Ups

1 Min Bicycle Abs

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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!