CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Pre-WOD Mobility:
Super couch (2 min each side)
T-spine rake/roll (3 min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:19 Time-cap
11 wall balls
11 cal row
12 toes to bar
12 double unders
12 squat cleans @ 95/66
13 meter dumbbell OH lunge @ 50/35
13 dumbbell box step ups @ 24/20 (50/35)
13 handstand push-ups
13 meter handstand walk
14 snatches @ 95/65
14 bar-facing burpees
14 bar muscle-ups
15 thrusters @95/65
15 chest-to-bar pull-ups
Post-WOD Recovery
Short ROMWOD