CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 250M
12 Goblet Squats
12 Jumping Lunges
Pre-WOD Mobility:
Adductor smash (2 min each side)
Oly wall squat (2 min each side)
Weightlifting
Front Squat (4-4-4-4)
4-second pause at the bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes:
Run 100M
10 Wallballs, 20/14 lbs
10 Push-ups
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Blue angel (2 min each side)