CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
Run 200M
5 Ring Rows
5 Knees to Elbows
Pre-WOD Mobility:
5 x inchworms
Banded elbow distraction (2 min each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 30 minutes:
Run 800M
2 Rope Climbs (Rx+: legless, starting from seated)
Post-WOD Recovery
Calf smash (2 min each side)
Forearm smash (2 min each side)