Death by Thrusters

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

Jog 400M

3 rounds:

10 PVC Passthroughs

100 ft Overhead Carry with kettlebell or dumbbell (50 ft per arm)

10 Perfect Squats
Pre-WOD Mobility:

Banded Oly wall squat (3 min)

T-spine smash (roller)(3 min)

Metcon (AMRAP – Rounds and Reps)

Death by Thrusters, 115/75 lbs

Post-WOD Recovery

Lat smash (2 min each side)

Glute smash (2 min each side)

Previous Post:


Next Post: