CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 1 minute
10 Straight-leg Deadlifts
5 Burpee Broad Jumps
1 Handstand
Pre-WOD Mobility:
Super front rack (2 min each side)
Iron cross (2 min each side)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Post-WOD Recovery
Glute smash (2 min each side)
Triceps smash (2 min each side)