CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
25M Bear Crawl
10 Knees-to-Elbows
20 Box Step-ups
200M Sandbag Carry
2nd round, carry the sandbag for the Box Step-ups too
Pre-WOD mobility:
Banded elbow extension (2 min each side)
MBOD (2 min each side)
Metcon
Metcon (Time)
For time:
30 Thrusters, 75/55 lbs
3 Rope Climbs
20 Thrusters, 75/55 lbs
2 Rope Climbs
10 Thrusters, 75/55 lbs
1 Rope Climb
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Forearm smash (2 min each side)