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)