CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
2 rounds:
5 Inchworms
10 Sit-ups
15 Super Slow Squats
Pre-WOD mobility:
Super couch (2 min each side)
Trap scrub (2 min each side)
Metcon (Time)
5 rounds for time:
15 GHD Sit-ups
10 DB Burpees, 50/35 lbs
10M Handstand Walk
5 Strict HSPU
Post-WOD Recovery
Psoas smash (2 min each side)
FROOD (2 min each side)