CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
50 Double-unders / Single-unders
10 Wall-facing Squats
10 DB Push Presses
Pre-WOD mobility:
T-spine rake roll (3 min)
MBOD (2 min each side)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Post-WOD Recovery
Glute smash (2 min each side)
Suprapatellar smash/floss (2 min each side)