CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
Row 200M
10 KB Swings
10 Goblet Squats
Pre-WOD mobility:
Saddle stretch (3 x 30 hold)
Banded OH distraction (2 min each side)
Metcon (Time)
4 rounds:
50M Suitcase Carry Lunge, 53/35 lbs
50M Weighted Crab Walk, 25/15 lbs on lap
15 Burpee Pull-ups
Post-WOD Recovery
MBOD (2 min each side)
Blue angel (2 min each side)