CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
2 rounds:
20 DB Snatches
10 Box Jumps
Pre-WOD Mobility:
T-spine rake/roll (3 min)
Super couch (2 min each side)
Weightlifting
Hang Power Snatch (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes:
10 Power Snatches, 115/75 lbs
10 Burpee Bar Jump-overs
10 Toes-to-bar
Post-WOD Recovery
Lat smash (2 min each side)
High-quad barbell smash (2 min each side)