CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 200M
10 Supermen
10 Med Ball Squat Cleans
10 Ring Rows
10 Wallballs
5 Seated Ring Rows
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Lat smash (2 min each side)
Metcon
Metcon (Time)
Teams of 2
30-24-18 reps, for time of:
Squat Clean Thruster, 135/95 lbs
L-Sit Pull-up
Post-WOD Recovery
5 x upward to downward dog (10 sec each hold)