CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row or Bike 3 minutes
Superset Deadlift, Bench Press and Clean, 3 sets of 5 reps each
Pre-WOD Mobility:
Banded bully (2 min each side)
Super couch (2 min each side)
Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Post-WOD Recovery
Low back smash (2 min each side)
Barbell pec smash (2 min each side)