CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 minute Jump Rope
3 Pull-ups or Ring Rows
6 Push-ups
9 Squats
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Blue angel (2 min each side)
Metcon
50 Burpee Pull-ups (Time)
50 Burpee Pull-ups for time
Rx Standard is pull-up bar 6″ above your reach
50 Burpee Box Jump-overs (Time)
50 Burpee Box Jump-overs for time, 24/20″ box
50 Bar-facing Burpees (Time)
50 Bar-facing Burpees for time
Post-WOD Recovery
Seated adductor stretch (3 min hold)
Banded bully (2 min each side)