CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Row 500M
3 rounds of:
10 Single-arm KB Clean (5 each arm)
10 Single-arm KB Push Press
10 Single-arm KB Snatch
Pre-WOD mobility:
Banded oly squat (2 min)
Banded OH distraction (2 min each side)
Metcon (Time)
For time:
21 Thrusters, 95/65 lbs
21/15 Rowing Calories
15 Thrusters, 95/65 lbs
15/10 Rowing Calories
9 Thrusters, 95/65 lbs
9/5 Rowing Calories
Rest 10 mins, then…
Metcon (Time)
3 rounds for time:
15/10 Bike Calories
5 Bar Muscle-ups
Post-WOD Recovery
Side hip smash (2 min each side)
Lat smash (2 min each side)