CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
10 Thrusters (1st round PVC, then empty bar)
5 Push-ups
Pre-WOD Mobility:
10 x inchworms
Blue angel (2 min each side)
Metcon
Metcon (Time)
For time:
Run 400M
21 Bar facing Burpees
Run 400M
15 Bar facing Burpees
Run 400M
9 Bar facing Burpees
Gymnastics
Metcon (No Measure)
8 minute Abs:
8 rounds of 30 second plank, 30 second Hollow
Post-WOD Recovery
Psoas smash (2 min each side)
Seated hamstring stretch (2 min each side)