CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
5 Kipping Swings
5 Muscle Cleans, 45/35 lbs
5 Kipping Swings
5 Power Clean Drops (start standing in front rack, drop to Power position), 45/35 lbs
5 Kipping Swings
5 Hang Power Cleans, 45/35 lbs
Pre-WOD Mobility:
Super front rack (2 min each side)
Couch stretch (2 min each side)
Warm-up
Weightlifting
Power Clean (1 rep EMOM for 30 minutes)
Post-WOD Recovery
Shoulder rotator smash/floss (2 min each side)
Hip flexor smash (2 min each side)