CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 200M
2 minute Plank
Run 200M with sandbag
20 Sandbag Clean & Jerks
Pre-WOD mobility:
Super couch (2 min each side)
Super front rack (2 min each side)
Weightlifting
Clean and Jerk (10-5-3-1-1-1)
Metcon
Brett Shadle (AMRAP – Rounds and Reps)
AMRAP in 13 minutes:
– 3 Clean & Jerks, 90% 1RM
– 28 Flutterkicks (4-ct)
Post-WOD Recovery
Hip flexor smash (2 min each side)
Triceps smash (2 min each side)