CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 800M
3 rounds:
7 Good Mornings, bar
6 Bent Over Rows, bar
5 Box Jumps
Pre-WOD Mobility:
MBOD (2 min each side)
Super couch (2 min each side)
Weightlifting
Deadlift (Deadlift 2-3-5-10-2-3-5-10)
Use the same weight across all sets
Post-WOD Recovery
Low back smash (2 min each side)
Glute smash (2 min each side)