CrossFit Kent Island – CrossFit
Warm-up (No Measure)
50 Double-unders or Single-unders
Burgener warmup
Pre-WOD mobility:
T-spine smash (4 min)
Banded OH distraction (2 min each side)
Snatch (3-3-3-3-3)
Metcon (No Measure)
EMOM for 10 minutes:
– max effort L-sit on rings or box
Post-WOD Recovery
Lat smash (2 min each side)