CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
14-12-10 reps of:
Wallballs
Dips
Jumping Lunges
Pre-WOD Mobility:
FROOD (2 min each side)
Suprapatellar smash/floss) (2 min each side)
Weightlifting
D-Ball Clean (5-3-1)
Metcon
Metcon (Time)
7 rounds for time of:
50M Dumbbell Farmers Carry, 50/35 lbs
10M Dumbbell Walking Lunge, 50/35 lbs
10 Dumbbell Burpees, 50/35 lbs
Post-WOD Recovery
Saddle stretch (4 min hold)
T-spine rake/roll (4 min)