CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
3 rounds with an empty barbell:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses
Pre-WOD mobility:
Super front rack (2 min each side)
Banded OH distraction (2 min each side)
Clean and Jerk (15 heavy reps (aim for 85% 1RM))
Post-WOD Recovery
Triceps smash (2 min each side)
Blue angel (2 min each side)