Just One

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9 reps of:

Push-ups

Sit-ups

Arm Haulers
Pre-WOD mobility:

5 x inchworms

T-spine rake/roll (4 min)

Metcon

Metcon (AMRAP – Reps)

Ascending ladder for 12 minutes:

1 Devils Press, 35/20 lbs each hand

2 Box Jumps, 24/20″

3 Wallballs, 20/14 lbs

Next round is 2/4/6, then 3/6/9, etc. Score is total reps completed

Post-WOD Recovery

MBOD (2 min each side)

Suprapatellar smash/floss (2 min each side)

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