CrossFit Kent Island – CrossFit
Warm-up (No Measure)
500M Row
3 rounds:
10 Med Ball Cleans (squat)
10 GHD Hip Extensions
10 Jumping Lunges
Pre-WOD mobility:
T-spine smash (2 min)
Couch stretch (2 min each side)
Death by Assault Bike (AMRAP – Rounds and Reps)
With a continuously running clock perform:
1 Assault Bike Calorie in the first min
2 Assault Bike Calories in the second min
3 Assault Bike Calories in the third min
…
Continue this for as long as you are able.
Death by Rowing (AMRAP – Rounds and Reps)
With a continuously running clock perform:
1 Rowing Calorie in the first min
2 Rowing Calories in the second min
3 Rowing Calories in the third min
…
Continue this for as long as you are able.
Metcon (Distance)
Max distance plate pinch farmer carry in 5 minutes (45/25 lbs in each hand)
Post-WOD Recovery
Blue angel (2 min each side)
Hip flexor smash (2 min each side)