CrossFit Kent Island – CrossFit
Pre-WOD Mobility
Banded OH distraction (2 min each side)
MBOD (2 min each side)
21 Gun Salute (Time)
For Time:
Partner #1:
21 Pullups
21 Burpee Box Jumps (20″)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pullups
Partner #2 executes
Partner #1 again
Partner #2 again
Post-WOD Recovery
Barbell quad smash (2 min each side)
Barbell lat smash (2 min each side)