Forearm Pump

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Run 200M

20 Mountain Climbers

10 V-ups

5 Burpees
Pre-WOD mobility:

Banded elbow distraction (2 min each side)

MBOD (2 min each side)

Metcon

Metcon (Time)

4 rounds for time:

Run 400M

20 DB Snatches, 50/35 lbs

15 Toes-to-bar

L-Sit (EMOM max L-sit, for 7 minutes)

Post-WOD Recovery

Calf smash (2 min each side)

Lat smash (2 min each side)

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