CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M, then 2 rounds:
10 lunges with empty barbell overhead (or pvc pipe)
7 hip & back extensions
7 push-ups
5 knees-to-elbows
Pre-WOD Mobility:
Banded OH distraction/couch stretch combo (2 min each side)
Adductor smash (roller)(2 min each side)
Metcon (Time)
2 rounds for time of:
Run, 1 mi
45 Wall Balls, 20/14 lbs
35 Push-ups
25 Deadlifts, 185/135 lbs
15 Knees-to-elbows
Post-WOD Recovery
Seated hamstring stretch (4 min hold)
Pec smash (barbell)(2 min each side)