CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 200M
7 Hip Extensions
7 Ring Rows
Linchpin Burgener dumbbell warm-up:
3 dumbbell deadlifts, R-arm
3 dip-shrugs, R-arm
3 dip-shrugs with elbow high, R-arm
2 hang power snatch, R-arm
2 overhead squats, R-arm
2 hang squat snatch, R-arm
(then repeat with L-arm)
Pre-WOD mobility:
MBOD (2 min each side)
Banded OH distraction (2 min each side)
Metcon
Metcon (Time)
4 rounds for time of:
25 Dumbbell Deadlifts, 50/35 lbs
12 Dumbbell Front Squats, 50/35 lbs
12 Dumbbell Push Press, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
Post-WOD Recovery
Seated hamstring stretch (3 min hold)