CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds w/ empty bar:
5 Good Mornings
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
T-spine anchor (3 min)
Weightlifting
Clean and Jerk (10-8-6-4, do a set every 3 minutes)
Metcon (Time)
30 Clean and Jerks for time, 70% 1RM
Post-WOD Recovery
Triceps smash (2 min each side)
T-spine rake/roll (3 min)