Warmup

Establish set of maximum unbroken pull-ups

 

Strength

Back Squat/Front Squat
5-1-5-1-5-1
– Rep scheme is 5 back squats, then one front squat. Find a weight a weight that is challenging for both movements and keep it the same across

 

WOD
15 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Lunges

ADV- Strict Pull-ups/GHD sit-ups

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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.
 

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We are excited to meet you!