CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds of:
Burgener warmup
5 Ring Rows
5 Kipping Pull-ups or Swings
5 Dips
Pre-WOD Mobility:
Triceps smash (2 min each side)
T-spine rake/roll (3 min)
Metcon
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Post-WOD Recovery
Blue angel (2 min each side)
Lat smash (2 min each side)