CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200M Run
5 Ring Rows
10 Push-ups
15 Squats
2 Turkish Get-ups, right arm
2 Turkish Get-ups, left arm
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
MBOD (2 min each side)
Metcon
Metcon (4 Rounds for time)
4 rounds, each for time:
15 DB Thrusters, 50/35 lbs
Run 400M
Rest 3 minutes in between rounds
Post-WOD Recovery
Calf smash (2 min each side)
Adductor stretch (3 min hold)