CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
25 Double -unders
12 PVC Passthroughs
12 Sit-ups
10 Push-ups
8 Pull-ups
Pre-WOD mobility:
Banded bully (2 min each side)
T-spine rake/roll (3 min)
Metcon
Metcon (Time)
2 rounds for time of:
80 Double Unders
60 Hand Release Push-ups
40 Ring Rows
20 Strict Knees-to-elbows
Post-WOD Recovery
Barbell shoulder/pec smash (2 min each side)
T-spine smash (Gemini) (3 min)