CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
5 Knees-to-Elbows
6 Arm-over-arm Plank Rolls (3 each direction)
Then 7 Presses, 7 Banded/Jumping Pull-ups, 7 Presses, 7 Banded/Strict Pull-ups, moving up in difficulty if possible
Pre-WOD mobility:
T-spine rake/roll (3 min)
FROOD (2 min each side)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps for time:
Strict Pull-up
Shoulder Press
Box Jump, 24/20″
For the Press, use a weight you can lift 7 times in the warmup.
Scale the Strict Pull-up to a Banded Pull-up and use a band that allows you to get at least 7 pull-ups
Post-WOD Recovery
Lat smash (2 min each side)
Shoulder rotator smash/floss (2 min each side)