CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Row for 3 minutes, increasing pace slightly every 30 seconds
Pre-WOD Mobility:
Banded OH distraction/couch stretch combo (3 min each side)
2k Row (Time)
Max Effort 2k Row
Post-WOD Recovery
T-spine smash (roller)(2 min each side)
MBOD (2 min each side)