CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
20 Lunges
20 Double-unders
20 GHD Hip Extensions
Pre-WOD mobility:
Banded bully (2 min each side)
Hip flexor smash (roller)(2 min each side)
Metcon
Metcon (Time)
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge, 50/35 lbs
Post-WOD Recovery
Blue angel (2 min each side)
Suprapatellar smash/floss (2 min each side)