CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
Run 200M
10 Jumping Squats
10 Push-ups
10 Sit-ups
10 Lateral Lunges
10 Ring Rows
Pre-WOD Mobility:
Banded OH distraction/Couch stretch combo (2 min each side)
Banded bully (2 min each side)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Post-WOD Recovery
Quad smash (barbell) (2 min each side)
Pec/shoulder smash (barbell) (2 min each side)