Warm Up
Dynamic Warm Up

Then:
2 Rounds
:30 on/:10 off
1. Plank w/ Forearm Circles on Medball
2. Medball Plank ups
3. Leg Lifts over Medball
4. Kneeling Cross Chops

Mobility & Accessory
-Thoracic Rolling
-Bandy pull-aparts 3×15

Strength
EMOM 10
Split Jerk
Mins 1-4: 2 Reps @ 80-90%
Mins 5-10: 1 Rep @ 90-102%

WOD
10 Minute AMRAP
7 Shoulder to Overhead (135,95)
14 Wallballs (20/14)

Level 2- 115,75
Level 1- 95,45
Lite – 55/35 10# WB

Olympic Lifting Class **4:00PM Only**

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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!