CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 200M
10 Russian KB Swings
25 Double-unders or 5 attempts
Pre-WOD mobility:
FROOD (2 min each side)
T-spine rake/roll (3 min)
Metcon
Metcon (Time)
5 rounds for time:
50 Double-unders
20 Sumo Deadlift High Pulls, 75/55 lbs
20 Sit-ups
20 cal Row
Post-WOD Recovery
Psoas smash (2 min each side)
Blue angel (2 min each side)