CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
50 Single-unders
10 Bent-over Rows
5 Box Jumps (increasing height)
Pre-WOD mobility:
Super front rack (2 min each side)
T-spine smash (3 min)
Hang Power Clean (EMOM for 30 minutes, AHAP)
Post-WOD Recovery
Triceps smash (2 min each side)
Psoas smash (2 min each side)