CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds, increasing weight:
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 Knees to Elbows
Pre-WOD Mobility:
Super front rack (2 min each side)
Banded OH distraction (2 min each side)
Weightlifting
Clean and Jerk (3-3-3-3-3)
Metcon
Metcon (AMRAP – Reps)
For 2 cycles:
AMRAP in 5 mins of:
4 Squat Cleans, 185/135 lbs
3 Push Jerks, 185/135 lbs
2 Rope Climbs, 15 ft
Rest 5 mins between each cycle.
For each cycle restart the AMRAP
Post-WOD Recovery
Shoulder rotator smash/floss (2 min each side)
Forearm smash (2 min each side)