CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2x Burgener Warm-up (1 PVC, 1 Barbell), with Burpee chaser in between skills
Pre-WOD Mobility:
T-spine smash (roller/barbell anchor)(4 min)
10 x banded OH pull-downs
Banded OH distraction (2 min each side)
Hang Snatch (1 Hang Squat Snatch every 2 minutes for 30 minutes)
Post-WOD Recovery
Trap scrub (2 min each side)
Shoulder rotator smash/floss (2 min each side)