CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
7 Hip Extensions
7 Deadlifts, empty barbell
7 Muscle Cleans, empty barbell
7 Front Squats, empty barbell
7 Bent Over Rows, empty barbell
Pre-WOD Mobility:
Super front rack (2 min each side)
Trap scrub (2 min each side)
Weightlifting
Power Clean (5-5-5-5-5)
Post-WOD Recovery
Forearm smash (2 min each side)
T-spine rake/roll (4 min)