CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds:
10 Jumping Lunges
10 Wallballs
Pre-WOD Mobility:
Super front rack (2 min each side)
T-spine smash (anchor)(3 min)
Weightlifting
Hang Squat Clean + Front Squat + Jerk (Every 3 minutes for 30 minutes)
Post-WOD Recovery
T-spine rake/roll (3 min)
Triceps smash (2 min each side)