CrossFit Kent Island – CrossFit
Warm-up
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)
Metcon
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)