CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 200M
15 Wall-facing Squats
5 Burpees
20 Box Step-ups
10 Back Squats, 30% 1RM
5 Burpees
10 Box Jumps
5 Back Squats, 50% 1RM
Pre-WOD mobility:
MBOD (2 min each side)
Suprapatellar smash/floss (2 min each side)
Weightlifting
Back Squat (2-3-5-10)
use the same weight across all sets
Back Squat (2-3-5-10)
use the same weight across all sets
Post-WOD Recovery
Saddle stretch (3 min hold)
Adductor stretch (2 min each side)