CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
50 Single-unders (change to DUs 2nd round)
20 Box Step-ups
10 GHD Sit-ups
10 Box Jumps
Pre-WOD mobility:
Banded bully (2 min each side)
Super front rack (2 min each side)
Metcon (Time)
2 rounds for time of:
50 Double Unders
25 Hang Power Cleans, 95/65 lbs
50 Double Unders
25 Push Jerks, 95/65 lbs
50 Double Unders
25 Burpees
Post-WOD Recovery
Blue angel (2 min each side)
Triceps smash (2 min each side)