Amanda

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds of:

50 Double-unders or Singles

10 GHD Hip/Back Extensions

5 Ring Muscle-up drills

Burgener Warmup

Squat Snatch ramp-up in the format of 10-3-3-1-1
Pre-WOD mobility:

T-spine smash (anchor) (3 min)

Trap scrub (2 min each side)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Post-WOD Recovery

Forearm smash (2 min each side)

Lat smash (2 min each side)