CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds not for time of:
Run 200M
10 Lateral Lunges (5 per side)
9 Overhead Squats, PVC pipe
8 Ring Rows
7 Inch Worms
6 Burpees
Pre-WOD mobility:
Super front rack (2 min each side)
Oly wall squat (banded)(3 min)
Hang Clean (3-3-3 (Hang Squat Clean))
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 minutes:
6 Hang Squat Cleans, 115/75 lbs
6 Bar-facing Burpees
Metcon (No Measure)
6 max effort hill sprints (head to the beach!)
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
MBOD (2 min each side)