CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
300M Row
20 Lunges with empty barbell overhead (or pvc pipe)
10 GHD Hip Extensions
Pre-WOD mobility:
Super front rack (1 min each side)
Banded OH distraction (1 min each side)
Couch stretch (2 min each side)
Clean and Jerk (20 minutes to find 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 minutes of:
– 50 Double-unders
– 10 Clean and Jerks, 135/95 lbs
Post-WOD Recovery
Lizard stretch (3 min each side)
Lat smash (2 min each side)