CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 minutes of jogging, biking or rowing
Burgener warm-up w/ PVC
Bar MU progression
Work up to a heavy Overhead Squat, target is 85% 1RM
Pre-WOD Mobility:
10 x banded OH squats (at waist & elbows)
Super couch (2 min each side)
Overhead Squat (build to 85% 1RM)
Metcon (No Measure)
Not for time:
1 Overhead Squat, 85% 1RM
2 Bar Muscle-ups
2 Overhead Squats, 85% 1RM
4 Bar Muscle-ups
3 Overhead Squats, 85% 1RM
6 Bar Muscle-ups
4 Overhead Squats, 85% 1RM
8 Bar Muscle-ups
5 Overhead Squats, 85% 1RM
10 Bar Muscle-ups
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Lat smash (roller) (2 min each side)