CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Jog 400M
3 rounds:
10 PVC Passthroughs
100 ft Overhead Carry with kettlebell or dumbbell (50 ft per arm)
10 Perfect Squats
Pre-WOD Mobility:
Banded Oly wall squat (3 min)
T-spine smash (roller)(3 min)
Metcon (AMRAP – Rounds and Reps)
Death by Thrusters, 115/75 lbs
Post-WOD Recovery
Lat smash (2 min each side)
Glute smash (2 min each side)