CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Bike or Row 2 minutes
10 Walking Lunges
5 Hip Extensions
2 Turkish Get-ups each arm
10 Power Clean + Push Press (empty bar)
Pre-WOD mobility:
Super front rack (2 min each side)
T-spine rake/roll (3 min)
Metcon
Metcon (AMRAP – Reps)
3 rounds for max reps:
1 minute Clean and Jerk, 135/95 lbs
2 minute rest
1 minute Bike cals
2 minute rest
OR…
Metcon (AMRAP – Reps)
3 rounds for max reps:
1 minute Clean and Jerk, 135/95 lbs
2 minute rest
1 minute Row cals
2 minute rest
Post-WOD Recovery
Forearm smash (2 min each side)
FROOD (2 min each side)