CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes of Jump-rope
Linchpin DB Burgener Warmup:
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:
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)
Metcon
Metcon (Time)
For time:
50 Double Unders
35 GHD Sit-ups
30 Burpees-to-Target, 6 in
25 Box Jumps, 24/20 in
20 Dumbbell Push Press, 50/35 lbs
Dumbbell Lunge, 50/35 lbs, 15 m
50 Double Unders
Dumbbell Lunge, 50/35 lbs, 15 m
50 Double Unders
Dumbbell Lunge, 50/35 lbs, 15 m
20 Dumbbell Push Press, 50/35 lbs
25 Box Jumps, 24/20 in
30 Burpees-to-Target, 6 in
35 GHD Sit-ups
50 Double Unders
Post-WOD Recovery
Couch stretch (2 min each side)
3 x 20 sec pull-up bar hang