CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
50M Bear Crawl
3 rounds:
5 Hip Extensions
5 Power Cleans
5 Bent-over Rows
5 Front Squats
6 Front Rack Lunges
Pre-WOD mobility:
Trap scrub (2 min each side)
Super couch (2 min each side)
Metcon
CF Linchpin Test 9 (Time)
5 rounds for time:
50 ft Handstand Walk
5 Squat Cleans, 225/155 lbs
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Super front rack (2 min each side)