CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
50 Single-unders
10 Wall-facing Squats
10 GHD Sit-ups
5 Overhead Squats (3 secs pause at the bottom
Pre-WOD Mobility:
T-spine anchor (3 min)
Suprapatellar smash/floss (2 min each side)
Weightlifting
Overhead Squat (5-5-5-5-5)
Metcon
Metcon (Time)
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders
Post-WOD Recovery
Saddle stretch (3 min hold)
Banded OH distraction (2 min each side)