CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
2 rounds of 5-10 reps of each movement
Pre-WOD mobility:
Banded OH distraction/couch stretch combo (2 min each side)
T-spine smash (roller)(2 min)
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Last smash (roller) (2 min each side)