CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 minute of max Ring Support Hold, rest of the minute Plank (on hands)
1 minute rest
Pre-WOD Mobility:
Banded bully (2 min each side)
Super front rack (2 min each side)
Weightlifting
2 Squat Cleans + 1 Hang Power Clean (Every 2 minutes for 5 rounds, increasing weight)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Post-WOD Recovery
Triceps smash (2 min each side)
Blue angel (2 min each side)