Warm-up

Partner Up!

Partner 1-

100m Row Without Straps

100m Row, Legs Only

100m Row, Arms Only

300m Row

 

Partner 2-

Couch Stretch

 

 

Skill

Rowing Efficiency

 

Time Trial

1000m Row

 

Partner WOD

20 Minute AMRAP

5 Thrusters (115,75)

10 Pull-ups

15/12 calorie Row

 

Level 2 – (95,65), 8 Pull-ups, 12/10 calorie row

Level 1 – (75,35), 6 Pull-ups,10/8 calorie row

ADV – 155/105; C2B

 

*One partner works at a time Each round should take you ~2 minutes. If it takes you longer scale the reps/cals/weight

 

*Coaches tip* This is a great workout to try a more challenging variation of the pull up. Feel free to cut the reps in half or less in order to do a more challenging version of your pull-up modification.

 

Extra Work

Push-press

5-3-3-2-2

 

Then

 

30-20-10

GHD Sit-up

100-75-50ft

Handstand Walk

 

Complete the handstand walks after the set of GHDs

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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!