CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds:
14 KB Swings
10 Hip Extensions
7 Pull-ups / Ring Rows
Pre-WOD mobility:
Couch stretch/banded OH distraction combo (2 min each side)
5 x inchworms
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Post-WOD Recovery
Calf smash (2 min each side)
Lat smash (2 min each side)