Teamwork Makes the Dream Work

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

Plank wars (partner vs. partner)

Tunnel of Love (whole class moves the tunnel)

1 Partner does 50 Double-unders/100 Singles while other partner holds wall sit
Pre-WOD Mobilty:

T-spine smash (roller/rake)(2 min each side)

Super couch (2 min each side)

Metcon (Time)

Teams of 2, for time:

400 Double Unders

200 AbMat Sit-ups

100 Hang Power Cleans, 135/95 lbs

50 Strict Handstand Push-ups

If doing it solo cut the reps in half

Post-WOD Recovery

Trap scrub (supernova/double lax)(2 min each side)

Psoas smash (slam ball)(2 min each side)

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