CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds:
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Burpees
5 GHD Hip Extensions
Start with an empty barbell, move to light DBs, and then WOD weight DBs
Pre-WOD Mobility:
Oly wall squat (3 min)
Trap scrub (2 min each side)
Metcon
Metcon (4 Rounds for time)
4 rounds, each round for time, of:
18 Dumbbell Power Cleans, 50/35 lbs
15 Dumbbell Front Squats, 50/35 lbs
12 Dumbbell Push Jerks, 50/35 lbs
Rest 2 mins in between rounds
Post-WOD Recovery
Lat smash (2 min each side)
MBOD (2 min each side)