Calorie Counting

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)

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