CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
2 minute Row or Bike (alternate which one)
10 Ring Rows
10 GHD Sit-ups
10 Box Dips
Pre-WOD Mobility:
Super front rack (2 min each side)
T-spine rake/roll (4 min)
Metcon
Metcon (Time)
2 rounds for time:
75 cal Row or Bike
25 Knees to Elbows
25 Ring Dips
Post-WOD Recovery
Triceps smash (2 min each side)
Lower back smash (2 min each side)