CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 Slamballs
10 Ring Rows (increasing difficulty, but maintain chest-to-ring standard)
5 Dips (increasing difficulty, but maintain 90-degree elbow standard)
Metcon
Metcon (Calories)
10 rounds for max calories:
Bike 10 seconds, Rest 50 seconds
Metcon
Metcon (Time)
5 rounds for time:
10 Strict Ring Dips
10 C2B Pull-ups