CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
Squat and overhead mobility
15 Air Squats
12 Push-ups
9 Pull-ups/Ring Rows
12 Front Squats
9 Push Press
6 Chest-to-bar or Jumping Pull-ups
9 Thrusters, empty bar
6 Chest-to bar or Jumping Pull-ups
6 Thrusters, WOD weight
Pre-WOD mobility:
Banded OH distraction (2 min each side)
Couch stretch (2 min each side)
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Post-WOD Recovery
Quad smash (2 min each side)
Lat smash (2 min each side)