CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
10 Jumping Squats
10 GHD Sit-ups
5 Power Clean + Strict Press
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
5 x upward to downward dog (10 sec each hold)
Metcon
Metcon (Time)
For time:
Run 800M
50 Push Press, 65/45 lbs
50 Hollow Rocks
Run 400M
35 Push Press, 65/45 lbs
35 Hollow Rocks
Run 200M
25 Push Press, 65/45 lbs
25 Hollow Rocks
Post-WOD Recovery
T-spine rake/roll (4 min)
Calf smash (2 min each side)