CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
5 minute DU practice
3 minute plank
Pre-WOD Mobility:
Super front rack (2 min each side)
Banded bully (2 min each side)
Weightlifting
Power Clean (1 Power Clean EMOM for 7 minutes)
Metcon
Havana (AMRAP – Rounds and Reps)
AMRAP in 25 minutes:
– 150 Double-unders
– 50 Push-ups
– 15 Power Cleans, 185/125 lbs
Post-WOD Recovery
Triceps smash (2 min each side)
Pec smash (2 min each side)