CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
25M Bear Crawl
10 V-ups
5 Dips
Pre-WOD mobility:
Banded OH distraction/ couch stretch combo (3 min each side)
Metcon
Metcon (AMRAP – Reps)
4 rounds for max reps:
1 minute Burpees
1 minute KB Swings, 53/35 lbs
1 minute Toes-to-bar
1 minute rest
Post-WOD Recovery
Psoas smash (2 min each side)
Lat smash (2 min each side)