CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
5 Turkish Get-ups each side
With empty bar:
– 10 Presses
– 15 Push Presses
– 20 Push Jerks
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
T-spine rake/roll (3 min)
Weightlifting
Split Jerk (1-1-1-1-1-1-1)
Post-WOD Recovery
Trap/upper neck scrub (2 min each side)
Lat smash (2 min each side)