CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 minute Row
5 GHD Hip Extensions
5 Ring Rows
1 Turkish Get-up each side
Pre-WOD mobility:
Blue angel (2 min each side)
Metcon
Metcon (Time)
Teams of 2
12 rounds for time of:
Row, 250 m
8 Push Jerks, 135/95 lbs
Each partner does a full round at a time.
Post-WOD Recovery
Short ROMWOD