CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
2 rounds:
25M Bear Crawl
20 Squats
15 GHD Hip Extensions
10 Knees-to-Elbows
Chest opener stretch (2 min each side)
Oly wall squat (3 min)
Weightlifting
Bench Press (7-5-5-3)
Bench Press max reps (AMRAP – Reps)
Max reps at 50% of 3RM
Metcon
Metcon (Time)
4 rounds:
25M DB Bear Crawl, 35/20 lbs
25 Wallballs, 20/14 lbs
Post-WOD Recovery
Pec smash (barbell) (2 min each side)
MBOD (2 min each side)