CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
4 PVC Passthroughs
4 Power Cleans, 45-75-95 lbs
4 Front Squats, 45-75-95 lbs
4 Push Press, 45-75-95 lbs
4 Burpees
4 Ring Rows
Pre-WOD Mobility:
Banded OH distraction/couch stretch combo (3 min each side)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Post-WOD Recovery
Lat smash (barbell) (2 min each side)
Quad smash (barbell) (2 min each side)