CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
50 Double-unders or Singles
3 rounds, starting with an empty barbell:
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
Pre-WOD Mobility:
Iron cross (2 min each side)
Triceps smash (2 min each side)
Weightlifting
Squat Clean (2-2-2-2-2)
Split Jerk (1-1-1-1-1)
Post-WOD Recovery
Barbell quad smash (2 min each side)
Barbell lat smash (2 min each side)