CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 250M
15 Jumping Squats
10 Slamballs
5 Kipping Pull-ups
Pre-WOD mobility:
FROOD (2 min each side)
Glute smash (2 min each side)
Metcon
Metcon (Time)
Split the following with a partner, for time:
Row, 3 km
200 Double Unders
100 Wall Balls, 20/14 lbs
50 GHD Sit-ups
25 Strict Handstand Push-ups
25 Chest-to-bar Pull-ups
Post-WOD Recovery
T-spine rake/roll (4 min)
Psoas smash (2 min each side)