Jackie

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

3 rounds:

Row 200M

10 Smurf Burpees

10 DB Snatch, alternating arms

10 2-ct Mountain Climbers
Pre-WOD mobility:

T-spine smash (3 min)

Banded OH distraction/couch stretch combo (2 min each side)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Post-WOD Recovery

Lat smash (2 min each side)

Quad smash (2 min each side)

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