CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Burgener warmup with push-up breaks!
Pre-WOD Mobility:
Super couch (2 min each side)
T-spine smash (roller/rake) (4 min)
Metcon
Metcon (Time)
For time:
21 Squat Snatches, 75/55 lbs
42 Push-ups
15 Squat Snatches
, 75/55 lbs
30 Push-ups
9 Squat Snatches
18 Push-ups
Post-WOD Recovery
T-spine smash (gemini/double lax ball) (4 min)
Side hip smash (2 min each side)