CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
7 V-ups
7 Burpees
15-10-5 reps of:
Pull-up
Dip
Make each set a higher difficulty level than the previous one
Pre-WOD Mobility:
Lat smash (2 min each side)
Hip flexor smash (2 min each side)
Metcon
Metcon (Time)
5 rounds for time of:
50 Double Unders
10 Chest-to-bar Pull-ups
10 Toes-to-bars
10 Ring Dips
Post-WOD Recovery
Banded OH distraction (2 min each side)
4 x thread-the-needle stretch (30 sec in each hold)