CrossFit Kent Island – CrossFit

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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)

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