1625 Sonny Schulz Blvd, Suite D
Stevensville MD | Directions »

(443)988-2145

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of the complex:

– 4 Power Cleans

– 3 Push Press

– 2 Back Squats

– 1 Behind-the-neck Push Press

– 5 Pull-ups (increase in difficulty each round)
Pre-WOD Mobility:

5 x sumo squats (10 sec hold for each)

10 x scap pull ups

Super front rack (banded) (1 min each side)

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps:

One minute of Back Squats, 135/95 lbs

One minute Rest

One minute of Chest-to-bar Pull-ups

One minute Rest

One minute of Power Cleans, 135/95 lbs

Post-WOD Recovery

Glute smash (lax ball) (2 min each side)

Triceps smash (lax ball)

(60 extensions each arm)