CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
2 rounds:
5 Man Makers
10 DB Hang Clean and Jerks
Pre-WOD Mobility:
Trap scrub (2 min each side)
Triceps smash (2 min each side)
Weightlifting
Hang Power Clean + Push Jerk (5-4-3-2-1)
Metcon
Metcon (Time)
5 rounds for time:
35 Double-unders
7 Handstand Push-ups
5 Hang Power Clean & Jerks, 135/95 lbs
Rx+: Strict HSPU, 165/115 lbs
Post-WOD Recovery
Super front rack (2 min each side)
Hip flexor smash (2 min each side)