CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
8 Russian KB Swings
8 Burpees
Practice Muscle-ups for 5 minutes
Pre-WOD Mobility:
Lat smash (2 min each side)
MBOD (2 min each side)
Weightlifting
Tire Flip (5-3-1)
Metcon
Metcon (Time)
For time:
30 Deadlifts, 50% 1RM
15 Muscle-ups
20 Deadlifts, 50% 1RM
10 Muscle-ups
10 Deadlifts, 50% 1RM
5 Muscle-ups
Post-WOD Recovery
Banded OH distraction (3 min each side)
Low back smash (2 min each side)