CrossFit Kent Island – CrossFit
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)