Overhead Trio

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

3 rounds:

5 Hand-release Push-ups

10 Double KB Clean & Jerks

15 Hip Extensions
Pre-WOD mobility:

Lat smash (2 min each side)

Weightlifting

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

Post-WOD Recovery

Banded OH distraction (2 min each side)