CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds, starting with empty barbell and increasing when possible:
5 Hang Power Cleans
3 Push Presses
3 Push Jerks
3 Thrusters
Pre-WOD mobility:
FROOD (2 min each side)
Hip flexor smash (2 min each side)
Metcon
Metcon (Time)
8-10-12 reps, for time of:
Bike Calorie
DB Push Press, 50/35 lbs
Weighted Sit-up, 20/10 lbs
Rx+: HSPU, GHD Sit-ups
Rest 3 minutes before next workout
Metcon (Time)
12-10-8 reps, for time of:
Bike Calorie
DB Push Press, 50/35 lbs
Weighted Sit-up, 20/10 lbs
Rx+: HSPU, GHD Sit-up
Post-WOD Recovery
Psoas smash (2 min each side)
5 x upward to downward dog (5 sec each hold)