CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
8 Push-ups
6 V-ups
4 Pull-ups
Pre-WOD mobility:
Hip flexor smash (2 min each side)
T-spine anchor (3 min)
Metcon
Metcon (Time)
4 rounds for time:
Run 400M
15 GHD Sit-ups
12 Pull-ups
9 Knees-to-elbows
Rx+: Strict pull-ups and K2E
Post-WOD Recovery
Calf smash (2 min each side)
Psoas smash (2 min each side)