CrossFit Kent Island – CrossFit
Warm-up (No Measure)
12 Jumping Squats
12 Ring Rows
12 GHD Hip Extensions
10 Hang Power Cleans, 45/35 lbs
10 Front Squats, 45/35 lbs
8 Hang Squat Cleans, warmup weight
Pre-WOD mobility:
Banded OH distraction/couch stretch combo (2 min each side)
Banded elbow distraction (2 min each side)
Metcon (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 20 mins of:
21/15 Bike Calories
15 Pull-ups
9 Hang Squat Cleans, 135/95 lbs
Partner 1 completes a round, then Partner 2 completes a round. etc.
Post-WOD Recovery
Lat smash (2 min each side)
Quad smash (2 min each side)