CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
Handstand Walk progression drills:
– 15M Bear Crawl (100 ft = HS Walk)
– Feet on box, handstand walk laterally around box (5 = HS Walk)
– Wall Walk (5 = HS Walk)
– Shoulder taps (30 = HS Walk)
Pre-WOD Mobility:
Trap scrub (2 min each side)
5 x upward to downward dog (10 sec each hold)
Metcon
Metcon (Time)
4 rounds for time of:
30 Sit-ups
30 GHD Hip Extensions
100-ft. Handstand Walk
Rx+: weighted sit-ups (20/10 lb ball)
Post-WOD Recovery
Psoas smash (2 min each side)
FROOD (2 min each side)