CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
5 Power Cleans, increasing weight
5 Dips, increasing difficulty (box/bars/rings)
Pre-WOD Mobility:
Super front rack (2 min each side)
FROOD (uneven barbell) (2 min each side)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Post-WOD Recovery
Triceps smash (2 min each side)
T-spine rake/roll (2 min)