CrossFit Kent Island – CrossFit
Warm-up (No Measure)
12 minutes of:
Minute 1: 45 secs of row or bike
Minute 2: 3 pull-ups, 6 push-ups, 9 air squats
Minute 3: 30 secs of high knees (running in place, get knees above 90 degrees)
Minute 4: 3 pull-ups, 6 push-ups, 9 air squats
Pre-WOD Mobility:
Banded bully (2 min each side)
Dragon stretch (2 min each side)
Metcon (Time)
50 Burpee Pull-ups for time
Rest 5 minutes, then…
Metcon (Time)
50 Burpee Box Jumps for time
Rest 5 minutes, then…
50 Burpees for time (Time)
Post-WOD Recovery
Iron cross stretch (on box)(4 min each side)