CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 800M
5 rounds of:
5 Power Cleans, empty bar 45/35
5 Front Squats, 45/35
5 Shoulder Press, 45/35
5 Burpees
Pre-WOD mobility:
Banded OH distraction (2 min each side)
Couch stretch (2 min each side)
Metcon (Time)
4 rounds for time of:
11 Sandbag Cleans, AHAP
11 Handstand Push-ups
11 Kettlebell Swings, 53/35 lbs
11 Toes-to-bar
Post-WOD Recovery
Lat smash (2 min each side)
Hip flexor smash (2 min each side)