Clean Sprint

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

3 rounds:

200M Run

25M High Knees

25M Butt Kicks

10 Power Cleans, empty bar (45/35)

10 Sit-ups
Pre-WOD Mobility:

3 x upward to downward dog (10 sec hold in each)

Super front rack (2 min each side)

Power Clean (15 minutes to build to a heavy clean)

Metcon (5 Rounds for time)

5 rounds, each for time:

15 Sit-ups

15 Burpees

5 Power Cleans, 65% 1RM

Rest 2 minutes in between rounds.

Post-WOD Recovery

FROOD (1 min each side)

Psoas smash (slam ball)(2 min each side)

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