CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
Bear Complex sets of 5-4-3-2-1, start with empty barbell and increase each set
Pre-WOD Mobility:
Triceps smash (2 min each side)
Suprapatellar smash/floss (2 min each side)
Metcon
CF Linchpin Test 7 (Time)
4 rounds for time:
4 Power Cleans, 205/145 lbs
4 Front Squats, 205/145 lbs
4 Shoulder-to-Overhead, 205/145 lbs
Post-WOD Recovery
Super front rack (2 min each side)
Couch stretch (2 min each side)