CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 200M
10 KB Deadlifts
10 KB Snatches (5/side)
Pre-WOD Mobility:
T-spine rake/roll (2 min)
T-spine anchor (2 min)
Metcon
: Metcon (Time)
Teams of 2
12 rounds for time of:
10/7 Bike Calories
10 Power Snatches, 95/65 lbs
10 Pull-ups
10/7 Bike Calories
Each partner completes one full round at a time
Post-WOD Recovery
Blue angel (2 min each side)
Lat smash (2 min each side)