Warm-up

Partner Up!

P1 – 21 Air Squats

15/12 Cals on Rower

9 Burpees over Rower

P2 – Plank Hold

Switch

 

Mobility/Stability

Glute Roll/Smash

2×10

Bandy Side Steps Each Side

Bandy Good-mornings

 

Strength

Deadlift

3-3-3-3-3

 

Partner WOD

20 Minute AMRAP

For Max Rounds

21 Wallballs

15/12 Calories on the Rower

9 Burpees Over the Rower

 

*Rounds should not take over 2 minutes. These are meant to be true sprints. Wallballs are designed to be unbroken. Athletes and coaches, help scale mid wod if necessary to keep rounds under 2mins. Partner rests 1:1

 

Level 2- 15-12/10-9

Level 1- 12-10/8- 6 – regular burpees

 

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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!