CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
Burgener warm-up with a DB
– Fast through the middle (hang)
– Snatch pull (hang)
– Muscle snatch (hang)
– Power snatch (hang)
– Deadlift
– Power snatch (ground)
Pre-WOD mobility:
10 x inchworms
Banded OH distraction (2 min each side)
Metcon (Time)
For time:
Run, 800 m
80 Dumbbell Power Snatches, 50/35 lbs
Run, 600 m
60 Dumbbell Power Snatches, 50/35 lbs
Run, 400 m
40 Dumbbell Power Snatches, 50/35 lbs
As a 2 person team, both people run together. Snatch reps are divided between the 2 people.
Bad Weather Option: replace each 800/600/400 m with-
50/36 Bike or Row Calories
35/27 Bike or Row Calories
25/18 Bike or Row Calories
Post-WOD Recovery
Calf smash (2 min each side)
Should rotator smash/floss (2 min each side)