Duck Duck Goose!

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)

Previous Post:

«