Can't Escape

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)

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