CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds:
5 Strict Pull-ups (or negative)
20 Jumping Lunges
Pew-WOD mobility:
Seated hamstring stretch (2 min each side)
T spine rake roll (3 min)
Metcon
Metcon (Time)
5 rounds, with a 2 minute rest in between rounds:
Run 400M
Metcon (Time)
5 rounds, with a 2 minute rest in between rounds:
Row 500M
Metcon (Time)
5 rounds, with a 2 minute rest in between rounds:
Bike 1000M
Post-WOD Recovery
Shoulder rotator smash/floss (2 min each side)
MBOD (2 min each side)