CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 minutes of Jump Rope
2 rounds:
200M Farmer Carry
10 Double-under attempts (not consecutive)
50M DB Overhead Carry
10 Box Jumps
Pre-WOD mobility:
FROOD (2 min each side)
Banded bully (2 min each side)
Warm-up (No Measure)
3 minutes of Jump Rope
2 rounds:
200M Farmer Carry
10 Double-under attempts (not consecutive)
50M DB Overhead Carry
10 Box Jumps
Metcon
Metcon (Time)
3 rounds for time:
50 Double-unders
15 DB Clean and Jerks, 50/35 lbs
Post-WOD Recovery
Triceps stretch (2 min each side)