CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
15-10-5 reps of:
Push-up
GHD Sit-up
Pre-WOD Mobility:
Trap scrub (2 min each side)
Banded bully (2 min each side)
Metcon
Metcon (2 Rounds for time)
2 rounds, each for time:
15M Handstand Walk
50 Burpees
15M Handstand Walk
Rest 3 minutes in between rounds
Post-WOD Recovery
FROOD (2 min each side)
Blue angel (2 min each side)