CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope “PIG”
Pre-WOD Mobility:
Trap scrub (2 min each side)
Upward to downward dog (3 x 30 sec. each)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Post-WOD Recovery
Psoas smash (slam ball) (2 min each side)
Blue angel (2 min each side)