CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
Row 200M
10 Good Mornings (start PVC, go to barbell)
10 Bent-over Rows
10 GHD Sit-ups
Pre-WOD Mobility:
Super couch (2 min each side)
Iron cross stretch (2 min each side)
Deadlift (5-5-5-5-5)
Metcon (No Measure)
5 rounds:
30-second sprint on Rower
1:30 rest
Post-WOD Recovery
T-spine smash (roller) (3 min)
Lower back smash (2 min each side)