CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
Row 200M
10 pass throughs with pvc pipe
5 pull-ups
7 GHD or abmat sit-ups
3 turkish get-ups, right arm
3 turkish get-ups, left arm
Pre-WOD Mobility:
Banded bully (2 min each side)
Couch stretch (2 min each side)
30 Muscle-Ups (Time)
30 muscle-ups for time
Post-WOD Recovery
Triceps smash (2 min each side)
Blue angel (2 min each side)