CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 15 cals
3 rounds:
5 Hand-release Push-ups
10 Sumo Deadlift High Pulls, KB
Work on kipping pull-ups
Pre-WOD mobility:
Banded bully (2 min each side)
Oly wall squat (3 min)
Metcon
Metcon (AMRAP – Reps)
10 2-minute rounds for max reps:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Max cals Rowing in remaining time
(Rx+: Bike instead of Row)
Rest 1 minute in between rounds
Post-WOD Recovery
Lat smash (2 min each side)
Quad smash (2 min each side)