CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
50 Double under
10 Burpees
10 Push Press Wallballs
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
T-spine smash (barbell anchor)(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
Lat smash (double lax ball)(2 min each side)
T-spine smash (double lax ball)(2 min each side)