CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds, increasing weight:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Presses
Pre-WOD mobility:
T-spine anchor (3 min)
Triceps smash (2 min each side)
Weightlifting
Clean and Jerk (1-1-1-1-1-1-1)
Metcon
Metcon (No Measure)
2x400M Sprint, 4x200M Sprint
90 sec rest between runs
Post-WOD Recovery
Short ROMWOD