CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
10 GHD Hip Extensions
3 rounds (2 empty bar, 1 add weight)
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
Pre-WOD mobility:
Psoas smash (2 min each side)
T-spine rake/roll (3 min)
Weightlifting
Clean and Jerk (3-3-3-3-3-3)
Gymnastics
GHD Situps (15-15-15)
Post-WOD Recovery
Cobra stretch (2 min)
Super front rack (2 min each side)