CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
1 minute Double-unders
1 minute Squats
30 seconds Plank
30 seconds Push-ups
20 seconds Bar Hang
20 seconds Pull-ups/Ring Rows
Pre-WOD mobility:
Lat smash (2 min each side)
MBOD (2 min each side)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Pre-WOD Mobility
Lat smash (barbell) (2 min each side)
Quad smash (barbell) (2 min each side)