CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200M Run
8 Wall-facing Squats
8 Good Mornings, barbell
8 Hip Bridges, barbell
6 GHD Hip & Back Extensions
4 Broad Jumps
Then ramp up to 50% 1RM Deadlift with 5-5-5
Pre-WOD mobility:
MBOD (2 min each side)
Low back smash (2 min each side)
Weightlifting
Tempo Deadlift (1-1-1-1-1-1-1)
1 second pause at the top
10 second descent
1 second pause at the bottom
Gymnastics
Weighted Pull-ups (10-10-10)
3 sets of up to 10 strict pull-ups (use band or add weight to get close to 10)
Note: To save your results, for strict pull-ups use a weight of “0”. For banded pull-ups, use a weight of “0” and add your band in the comments.
Post-WOD Recovery
Super couch (2 min each side)
Seated hamstring stretch (3 min hold)