CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds, not for time of:
7 Jumping Squats bear hugging med ball, 20/14 lbs
7 Hip & Back Extensions
5 Pull-ups or Ring Rows
3 Turkish Get-ups, right arm
3 Turkish Get-ups, left arm
Pre-WOD Mobility:
10 x banded OH squats (at waist/at elbows)
Trap scrub (double lax ball)(2 min each side)
CF Linchpin Test 6 (Time)
4 rounds for time of:
21 Wall Balls, 20/14 lbs
18 Pull-ups
15 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups
Post-WOD Recovery
Seated hamstring stretch (4 min hold)
Lat smash (roller)(2 min each side)