CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
Burgener warmup 1x w/ PVC, 1x w/ barbell
3 rounds:
3 Hang Power Snatches, ramp up in weight
3 Strict or Negative Pull-ups
Pre-WOD Mobility:
T-spine rake/roll (3 min)
MBOD (2 min each side)
Metcon
Metcon (3 Rounds for time)
Every 7 minutes, for 3 rounds:
12 Hang Power Snatches, 115/75 lbs
15 Pull-ups
Run, 400 m
Log your individual round times
Post-WOD Recovery
Quad smash (barbell) (2 min each side)
Lat smash (barbell) (2 min each side)