CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
5 Push-ups
10 Sit-ups
15 Squats
Pre-WOD mobility:
Psoas smash (2 min each side)
Banded bully (2 min each side)
Metcon
Metcon (Time)
15-12-9 reps for time:
Row or Bike (calories)
GHD Sit-ups
Push-ups
Rest 3 minutes, then…
Metcon (Time)
15-12-9 reps for time:
Row or Bike (calories)
GHD Sit-ups
Push-ups
Post-WOD Recovery
T-spine rake/roll (4 min)
Cobra stretch (2 min)