CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
20 Jumping Lunges
10 Russian KB Swings
Pre-WOD mobility:
Oly wall squat (banded)(3 min)
Super couch (2 min each side)
Weightlifting
Back Squat (2-3-5-10-2-3-5-10)
Use the same weight across all sets
Post-WOD Recovery
MBOD (2 min each side)
Quad smash (barbell) (2 min each side)