CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 minute easy Bike or Row
For 6 minutes:
Even minutes: 25M Bear Crawl
Odd minutes: 15 Jumping Squats
Pre-WOD Mobility:
Blue angel (2 min each side)
Glute smash (2 min each side)
Metcon
Metcon (No Measure)
Every 3 minutes for 30 minutes, Bike 12/8 cals as fast as possible
Post-WOD Recovery
Seated hamstring stretch (2 min hold)
Saddle stretch (2 min hold)