CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 Hip extensions
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses
Start with an empty barbell, and add weight when possible
Pre-WOD mobility:
Super front rack (2 min each side)
T-spine rake/roll (3 min)
Weightlifting
Metcon
Clean and Jerk (1-1-1-1-1-1-1)
Metcon (No Measure)
3 rounds:
25M Sled Push, AHAP
Post-WOD Recovery
Triceps smash (2 min each side)
Lat smash (2 min each side)