CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 200M
10 Box Jumps
10 Good Mornings
10 Bent-over Rows
Pre-WOD mobility:
T-spine rake/roll (2 min)
Glute smash (2 min each side)
Metcon
1000m Row (Time)
Max Effort 1000m Row
Rest as needed and repeat for 3 max efforts
Post-WOD Recovery
Short ROMWOD