CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 min of Jump Rope
10 Mountain Climbers (2-ct)
10-sec Handstand Hold
10 GHD Sit-ups
Pre-WOD Mobility:
T-spine rake/roll (3 min)
Psoas smash (2 min each side)
Metcon
Metcon (Time)
For time:
Rx:
Row 1000M
100 Sit-ups
10 Wall Walks (start in plank, get hips to wall and back to plank)
Rx+:
200 Double-unders
75 V-ups
50M Handstand Walk
Post-WOD Recovery
10 x cat/cow stretch (10 sec each position)