Double the Fun

CrossFit Kent Island – CrossFit

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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)

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