CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
2 rounds:
5 Hip & Back Extensions
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Presses
* start empty bar and add weight for second set
Then ramp up slowly to first working set
T-spine anchor (3 min)
Triceps smash (2 min each side)
Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
Pause 3 seconds at bottom of jerk
Post-WOD Recovery
Trap scrub (2 min each side)
Hip flexor smash (2 min each side)