CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
5 minutes of Jump Rope practice
20-16-12 reps of:
Lunges
2-ct Mountain Climbers
Wallballs
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Lat smash (2 min each side)
Metcon
Death by DB Thrusters (AMRAP – Rounds and Reps)
Rx weight is 50/35 lbs in each hand
Post-WOD Recovery
Hamstring stretch (2 min each side)
T-spine rake roll (4 min)