CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
2 rounds:
10 Good Mornings, 45/35 lbs
10 Front Squats, 45/35 lbs
10 Russian KB Swings
Pre-WOD mobility:
T-spine anchor (3 min)
Adductor smash (2 min each side)
Weightlifting
Split Jerk (2-2-2-2-2)
Eact set must be one rep with right leg forward and one rep with left leg forward
Metcon
Metcon (Time)
12 rounds for time:
9 Wallballs
1 C&J, 75% 1RM
Post-WOD Recovery
Adductor stretch (2 min each side)
Lat smash (2 min each side)