CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
20 KB Deadlifts
20 Russian KB Swings
25M Banded Lateral Steps
Pre-WOD Mobility:
Trap scrub (2 min each side)
Iron cross (2 min each side)
Weightlifting
Snatch Grip Deadlift (6-6-6-6)
Metcon
Metcon (Time)
2 rounds:
400M Sandbag Carry
100M Bear Crawl
40 Slamballs
Post-WOD Recovery
Glute smash (2 min each side)
FROOD (2 min each side)