CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
30 High Knees
10 Ring Rows
10 Push-ups
10 Overhead Squats, pvc pipe
8 Hip & Back Extensions
3 Turkish Get-ups, right arm
3 Turkish Get-ups, left arm
Pre-WOD Mobility:
Super front rack (2 min each side)
Couch stretch (2 min each side)
CF Linchpin Test 2 (Time)
3 rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
Post-WOD Recovery
Triceps smash (barbell)(2 min each side)
Quad smash (barbell)(2 min each side)