CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 minutes of Jump Rope
3 rounds, increasing weight:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
Pre-WOD mobility:
T-spine rake/roll (3 min)
Super front-rack (2 min each side)
Weightlifting
Power Clean (1 Power Clean every 2 minutes, for 30 minutes)
Post-WOD Recovery
Triceps smash (2 min each side)
FROOD (2 min each side)