CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
Run 200M
12 jumping air squats
10 power clean & strict press, empty barbell
10 hip & back extensions
Pre-WOD Mobility:
Super front rack (2 min each side)
T-spine smash (roller/rake)(4 min)
Metcon (Time)
For time:
42/30 Row Calories
21 Clean & Jerks, 115/75 lbs
30/20 Row Calories
15 Clean & Jerks, 115/75 lbs
30/20 Row Calories
9 Clean & Jerks, 115/75 lbs
Post-WOD Recovery
Triceps smash (2 min each side)
Shoulder rotator smash/floss (2 min each side)