CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds of:
20 Double-unders (or 40 singles)
15 Squats
10 Push-ups (hand-release)
5 Pull-ups (banded if necessary)
Pre-WOD mobility:
Super couch (2 min each side)
Wrist stretch (3×30 sec)
Metcon (AMRAP – Rounds and Reps)
With a continuously running clock perform:
1 Rope Climb, 15 ft in the first 1 min
2 Burpees in the second 1 min
1 Rope Climb, 15 ft in the third 1 min
4 Burpees in the fourth 1 min
1 Rope Climb, 15 ft in the fifth 1 min
6 Burpees in the sixth 1 min
1 Rope Climb, 15 ft in the seventh 1 min
8 Burpees in the eighth 1 min
…
Continuing this for as long as you are able.
Rx+ is Legless Rope Climbs, starting from seated
Post-WOD Recovery
Psoas smash (2 min each side)
Forearm smash (2 min each side)