CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
– 10 KB Swings
– 15 KB Sumo Deadlifts
– 20 Sit-ups
Pre-WOD mobility:
Banded bully (2 min each side)
Trap scrub (2 min each side)
Metcon
Metcon (Time)
15-12-9 reps for time:
– Sumo Deadlift High Pulls, 135/95 lbs
– Chest-to-bar Pull-ups
Post-WOD Recovery
Shoulder rotator smash/floss (2 min each side)
Armpit smash (barbell on rig) (2 min each side)