CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
5 minutes to establish max consecutive Double-unders
2 rounds:
10 DB Lateral Raises
10 Burpees
25M Bear Crawl
25M Bunny Hop
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
Blue angel (2 min each side)
Metcon
Metcon (Time)
3 rounds for time of:
55 Double Unders
35 Hollow Rocks
15 Dumbbell Push Press, 50/35 lbs
Post-WOD Recovery
Lat smash (2 min each side)
Banded bully (2 min each side)