CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
20 Double Unders
5 Ring Rows
10 Sit-ups
20 Double Unders
5 Pull-ups (jumping)
10 Sit-ups
20 Double Unders
5 C2B Pull-ups (jumping)
10 Sit-ups
20 Double Unders
5 Assisted Muscle-ups
10 Sit-ups
Pre-WOD Mobility:
6 x upward to downward dog (10 sec hold each)
Metcon
Metcon (Time)
For time:
10 Bar Muscle-ups
50 GHD Sit-ups
100 Double Unders
10 Bar Muscle-ups
100 Double Unders
50 GHD Sit-ups
10 Bar Muscle-ups
Post-WOD Recovery
Psoas smash (2 min each side)
Blue angel (2 min each side)