CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds w/ empty barbell:
Row 10 calories
5 Hip Extensions
5 Power Cleans
5 Front Squats
5 Push Press
2 Turkish Get-ups
Practice 5 DB “Buster” reps: Burpee + DB Thruster
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
T-spine rake/roll (3 min hold)
Metcon
Metcon (Time)
Teams of 2
7 rounds for time of:
Partner A:
7/5 Row Calories
7 Busters, 50/35 lbs
7/5 Row Calories
Partner B:
7/5 Row Calories
7 Busters, 50/35 lbs
7/5 Row Calories
Post-WOD Recovery
Banded oly wall squat (3 min hold)
Banded bully (2 min each side)