CrossFit Kent Island – CrossFit
Pre-WOD Mobility
T-spine smash (3 min)
Super coach (2 min each side)
CFKI 12 Days of Christmas (Time)
1 Thruster
2 Front Squats
3 Push Presses
4 Clean and Jerks
5 Snatches
6 Burpees over the Bar
7 Pull-ups
8 Double-unders
9 Ring Push-ups
10 Walking Lunges
11 Toes-to-bar
12 Santa P’s
Scaled: 75/55 lbs
Rx: 95/65 lbs
Rx+: 135/95 lbs
Post-WOD Recovery
Short ROMWOD