CrossFit Kent Island – CrossFit
Warm-up (No Measure)
50 Double-unders / 100 Singles
3 rounds of:
16 single-arm DB Push Presses
8 Knee-to-elbow Push-ups
4 Strict Toes-to-bar (or bring straight legs as high as possible)
Pre-WOD mobility:
Banded OH distraction (2 min each side)
Cobra stretch (3 x 30 sec hold)
Shoulder Press (15 mins to find 1RM)
Metcon (Time)
For time:
50 Double Unders
10 Toes-to-bars
10 Shoulder Press, 85% 1RM
50 Double Unders
20 Toes-to-bars
20 Push Press, same weight
50 Double Unders
30 Toes-to-bars
30 Push Jerks, same weight
Post-WOD Recovery
Hip flexor smash (roller)(2 min each side)
Lat smash (2 min each side)