CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
5 Hand-release Push-ups
10 Double KB Clean & Jerks
15 Hip Extensions
Pre-WOD mobility:
Lat smash (2 min each side)
Weightlifting
Shoulder Press (1-1-1-1-1)
Push Press (3-3-3-3-3)
Push Jerk (5-5-5-5-5)
Post-WOD Recovery
Banded OH distraction (2 min each side)