CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
2 DB Turkish Get-ups (1 each arm)
20M DB Overhead Carry, right arm
20M DB Overhead Carry, left arm
Pre-WOD mobility:
Blue angel (2 min each side)
Trap scrub (2 min each side)
Metcon
Metcon (Time)
For time:
20/15 Bike Calories
50M Farmers Carry, 50/35 lbs
10M Handstand Walk
Metcon (Time)
For time:
80/60 Bike Calories
200M Farmers Carry, 50/35 lbs
40M Handstand Walk
Post-WOD Recovery
Short ROMWOD