CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
30 Double-unders
10 Jumping Squats
10 Stiff-legged Deadlifts (barbell)
10 Bent-over Rows (barbell)
10 Hollow Rocks
Pre-WOD mobility:
Low-back smash (2 min each side)
Psoas smash (2 min each side)
Metcon
Metcon (Time)
2 rounds for time:
100 Double-unders
50 DB Deadlifts, 50/35 lbs
50 Sit-ups
50/35 cal Row
Post-WOD Recovery
5 x Upward to downward dog (15 sec each hold)