CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Partner warmup: A runs 400M, B holds a plank, then switch. Repeat with wall sits.

Overhead Squat 5-5-5, superset with max effort rope hang
Pre-WOD Mobility:

Banded bully (2 min each side)

Banded OH distraction (2 min each side)


JBo (AMRAP – Rounds)

28-Minute AMRAP of:

9 Overhead Squats, 115#

1 Legless Rope Climb, 15″

12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here

Post-WOD Recovery

T-spine smash (2 min)

Forearm smash (2 min each side)

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