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)