CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 minute Row/Bike
10 GHD Back Extensions
1 Turkish Get-up per side (make it heavier as you go)
Pre-WOD mobility:
FROOD (barbell) (2 min each side)
Glute smash (2 min each side)
Metcon
Metcon (6 Rounds for time)
6 rounds, each for time:
200M Run
100M Farmers Carry, 50/35 lbs
10 DB Push Presses, 50/35 lbs
10 Burpees
Rest 2 minutes in between rounds
Post-WOD Recovery
Forearm stretch (2 min each side)
Calf stretch (2 min each side)