CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds:
15 Squats
10 Ring Rows
5 Power Cleans, increasing weight
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
Super front rack (2 min each side)
5 x inchworms
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Post-WOD Recovery
Glute smash (2 min each side)
Lat smash (2 min each side)