CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 200M
5 Knees-to-elbows
3 Ring Push-ups
1 Rope Hang (up to 15 secs)
Pre-WOD Mobility:
T-spine rake/roll (3 min)
Wrist stretch (3 min)
Metcon
Metcon (7 Rounds for time)
7 rounds, each for time:
1 Rope Climb
10 Burpees
15/10 cal Row
Rest 3 minutes in between rounds
Post-WOD Recovery
Forearm smash (2 min each side)
Lat smash (2 min each side)