CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 800M
3 rounds of:
– 50M Bear Crawl
– 8 DB Hang Power Cleans
– 8 DB Push Presses
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
Trap scrub (2 min each side)
Metcon (Time)
3 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Dumbbell Front Rack Lunge, 50/35 lbs, 25 m
15 Dumbbell Push Press, 50/35 lbs
Post-WOD Recovery
MBOD (2 min each side)
FROOD (1 min each side)
Seated adductor stretch (legs spread)(3 min hold)