CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
10 Push-ups
5 Knees-to-elbows
30-sec Handstand
Pre-WOD Mobility:
Blue angel (2 min each side)
Hip flexor smash (2 min each side)
Metcon
Metcon (AMRAP – Reps)
3 rounds for as many reps as possible:
– 1 minute Push Press, 95/65 lbs
– 1 minute Sit-up
– 1 minute Bike cals
– 1 minute rest
Post-WOD Recovery
Psoas smash (2 min each side)
Barbell pec smash (2 min each side)