CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
6 Push-ups with rotation
6 Knees-to-elbow
Practice handstands for 5 minutes
Pre-WOD mobility:
Blue angel (2 min each side)
Metcon
Metcon (10 Rounds for time)
10 rounds, each for time:
1 Wall Walk
300M Row
Rest 2 minutes in between rounds
Post-WOD Recovery
T-spine rake/roll (4 min$