General Warm-Up:

**General Barbell:**
1) :30 [Bird Dogs](https://www.youtube.com/watch?v=n0cf8RcXtdo)
2) 10 Good Mornings // Maintain lumbar arch
3) :30 Sit-up and toe touch
4) 10 Straight Leg Deadlift // Bar close to body
5) :30 High Knees in place
6) 10 Deadlift // **Set-up:** Heels down, shoulders just in front of bar, visible lumbar arch
7) :30 of low Tuck Jumps
8) :30 of slow Deadlifts

Specific Warm-Up:

EMOM 10
3 Deficit DL (build in weight)

**Box Jump:**

* Increase height across the rounds
2 Rounds:
5 Step-ups
5 Jumps in place
5 Box Jumps
5 Depth Jump off of box

**Deadlift loading:**

 

WOD
21-15-9
Deadlift (315/205#)
Box Jump (30/24″)

Level 2:
12-9-6
Deadlift (245/165#)
21-15-9
Box Jump (24/20″)

Level 1:
12-9-6
Deadlift (135/95#)
21-15-9
Box Jump (20/12″)

Aux Work/Cool Down:

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!