CrossFit Kent Island – CrossFit
Warm-up
Linchpin DB Burgener Warm-up (No Measure)
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)
Gymnastics
Weighted Dips (10-10-10)
3 sets of up to 10 strict dips. Use weight or bands to get close to 10 reps.
Note: To save your result, for strict dips use “0” for weight. For banded dips use “0” for weight and add band in comments.
Metcon
Metcon (Time)
Teams of 2
3 rounds for time of:
Partner A:
35 Wall Balls, 20/14 lbs
25 Single Arm Dumbbell Snatches, 50/35 lbs
Partner B:
35 Wall Balls, 20/14 lbs
25 Single Arm Dumbbell Snatches, 50/35 lbs