CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds, empty barbell:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses
5 GHD Hip Extensions
Then 5-5-5 Split Jerks with a 3-second pause at the bottom of the dip. Use light weight, focus on form.
Pre-WOD mobility:
Triceps smash (barbell) (2 min each side)
Super couch (2 min each side)
Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
Post-WOD Recovery
Banded OH distraction (2 min each side)
Super front rack (2 min each side)