CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 250M
10 KB Swings
10 Goblet Lunges
10 Broad Jumps
Pre-WOD mobility:
Banded OH distraction/couch stretch combo (2 min each side)
Banded elbow distraction (2 min each side)
Weightlifting
Power Clean (1 rep EMOM for 10 mins, share bar with partner)
Metcon
Metcon (AMRAP – Reps)
Partner WOD!
As many reps as possible in 24 minutes. Partners trade off doing work every 3 minutes.
In 3 minutes:
– 10 Power Cleans, 155/105 lbs
– 10 Pull-ups
– Max Assault Bike calories
Post-WOD Recovery
Lat smash (2 min each side)
Forearm smash (2 min each side)