CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M (rain = 15 Burpees)
10 Goblet Squats
10 Russian KB Swings
Pre-WOD mobility:
Super front rack (2 min each side)
MBOD (2 min each side)
Weightlifting
Front Squat (1-1-1-1-1-1-1)
Post-WOD Recovery
Barbell quad smash (2 min each side)
Glute smash (2 min each side)