CrossFit Kent Island – CrossFit
Warm-up (No Measure)
50M Burpee Broad Jumps
20-sec Plank
20-sec Squat Hold
20-sec RIng Support Hold
20-sec Squat Hold
20-sec Handstand Hold
20-sec Squat Hold
Pre-WOD mobility:
Banded bully (2 min each side)
Banded elbow extension (1 min each side)
Oly wall squat (2 min)
Warm-up (No Measure)
50M Burpee Broad Jumps
20-sec Plank
20-sec Squat Hold
20-sec RIng Support Hold
20-sec Squat Hold
20-sec Handstand Hold
20-sec Squat Hold
Pre-WOD mobility:
Banded bully (2 min each side)
Banded elbow extension (1 min each side)
Oly wall squat (2 min)
Metcon (Time)
21-18-15-12-9-6-3 reps for time of:
Ring Dips
Overhead Squats, 115/75 lbs
Post-WOD Recovery
Triceps smash (2 min each side)
Quad smash (2 min each side)