CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
25M Bear Crawl
15-second L-sit Hang on bar
Pre-WOD mobility:
Banded bully (2 min each side)
3 x cobra stretch (20 sec hold)
Metcon
Metcon (Time)
5 rounds for time:
15 Ring Rows
15 Ring Push-ups (Rx: rings 6″ from floor)
15 Wallball Sit-ups
Athletes must adjust their own ring heights during the workout. Coordination under duress!
Post-WOD Recovery
Psoas smash (2 min each side)
Barbell shoulder shear (2 min each side)