CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
2 rounds:
5 Deadlifts, 45/35 lbs
5 Hang Power Cleans, 45/35 lbs
5 Shoulder Press, 45/35 lbs
5 Ring Rows
5 Knees-to-elbows
Pre-WOD mobility:
20 M Frankenstein walk
Banded elbow distraction (2 min each side)
CF Linchpin Test 12 (Time)
For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
3 Rope Climbs, 15 ft
Run, 400 m
12 Clean & Jerks, 135/95 lbs
2 Rope Climbs, 15 ft
Run, 400 m
9 Clean & Jerks, 135/95 lbs
1 Rope Climb, 15 ft
Post-WOD Recovery
Seated hamstring stretch (2 min hold)
Seated adductor stretch (2 min each side)
Triceps smash (2 min each side)