Christmas 2018

CrossFit Kent Island – CrossFit

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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

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