Warm Up

:60s Work/ :20s Rest & Rotate

  1. Row
  2. Lateral Box Up & Overs
  3. Strict T2B/Leg Raises
  4. Bike/Burpees
  5. Wall Plank Hold (scale to forearm plank hold as needed)

 

 

Skill

Handstand Push-ups

 

WOD (32 minutes)

4 Rounds

:60s Work/ :20s Rest & Rotate

  1. Row
  2. Weighted Step-ups (50,35 per hand)
  3. Toes to Bar
  4. Bike or Burpees
  5. Handstand Push-ups
  6. Rest

Level 2- (35,25)

Level 1- (25, 18), Regular Push-ups

 

Extra Work

Front Squat

3-3-3-3-3

 

-Between sets complete a 100ft sandbag hug walk

 

Olympic Lifting Class **4:00 Only**

Warm up
All in jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1

Strength
3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

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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!