CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
For 5 minutes:
Partner A does a 25M Bear Crawl and 10 Med Ball Cleans
Partner B rows until A is done, then switch
Front Squat 7-7-7 ramp-up
Pre-WOD Mobility:
Banded elbow distraction (15 x each side)
Banded oly wall squat (2 min hold)
Metcon
Metcon (5 Rounds for reps)
Five 3-minute rounds of:
10 Front Squats, 135/95 lbs
10 Box Jumps, 30/24″
Row for max calories
Rest 3 minutes between rounds.
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Glute smash (2 min each side)