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

(443)988-2145

CrossFit Kent Island – CrossFit

Warm-up

Squat Snatch + Pull-up warm-up (No Measure)

Squat Snatch Warm-up with 2 Pull-up chaser after each movement:

– 5 Snatch-grip Deadlift

– 5 “fast through the middle”

– 5 hang snatch pulls

– 5 muscle snatches

– 5 overhead squats

– 5 snatch balances

– 5 hang squat snatches

– 5 squat snatches
Pre-WOD mobility:

Olympic wall squat (2 min)

T-spine ext. smash (barbell anchor) (2 min)

Weightlifting

Squat Snatch (5-4-3-2-1)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Post-WOD Recovery

Lat smash (3 min each side)