CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 cal Bike
5 GHD Sit-ups
10 Bent-over Row
Pre-WOD mobility:
Side hip smash (2 min each side)
Armpit smash (2 min each side)
Metcon
Metcon (Time)
4 rounds for time of:
Run, 400 m
14 Toes-to-bars
4 Bar Muscle-ups
Post-WOD Recovery
Psoas smash (2 min each side)
Calf stretch (2 min each side)