Warm-up

10-8-6-4-2

Good Mornings*

Barbell Rollouts (½ Reps)

*if comfortable with good mornings, add some weight as you go.

 

 

Mobility

Hamstring Rolling

Lat Rolling

 

Strength

E2MOM14

Deadlift

3 Reps- 5 Second Negative During Eccentric Lowering

  • 70%
  • 75%
  • 75%
  • 80%
  • 80%
  • 85%
  • 85%

 

Coaches Note– Hands should stay on the bar. If it’s too hard to keep good positioning, keep the weight lighter.

 

WOD (15 Minutes)

10-8-6-4-2

Snatch (135,95)

Wallballs x 2

 

Level 3- (115,75)

Level 2- (95,55)

Level 1 – (75,35)

ADV- (155,105) (30/20)

 

Coaches Note:These can be power snatches and they are meant to be on the heavier side.

 

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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!