CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
20 Box Step-ups
10 Lateral Lunges
10 Wall-facing Squats
10 Hip & Back Extensions
10 Broad Jumps
10 Hollow Rocks
7-10 Pull-ups or Ring Rows
Ramp up Back Squat to 75% max, in a 10-3-3-3 sequence
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Banded elbow distraction (2 min each side)
Metcon
Metcon (Time)
For time:
15 Back Squats, 75% 1RM
3 Rope Climbs
12 Back Squats
2 Rope Climbs
9 Back Squats
1 Rope Climb
RX+ is L-sit Rope Climbs
Post-WOD Recovery
Saddle stretch (3 min hold)
Forearm smash (2 min each side)