CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
5 minute pyramid upward of:
Pull-ups
Push-ups x2
Sit-ups x3
Squats x4
Pre-WOD mobility:
Banded OH distraction (2 min each side)
Olympic wall squat (banded) (2 min)
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Post-WOD Recovery
Blue angel (2 min each side)
Psoas smash (2 min each side)