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)