CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
30 High Knees
10 Push-ups
10 Ring Rows
10 GHD Back Extensions
Pre-WOD mobility:
Banded bully (2 min each side)
Couch stretch (2 min each side)
Metcon (Time)
3 rounds for time:
40 Sit-ups
30 Box Jumps
20 Bench Press, 135/95 lbs
Post-WOD Recovery
Pec smash (barbell)(2min each side)
Psoas (slam ball) & hip flexor (roller) smash (2 min each side in each area)