Mary

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 Push-ups

10 Squats

15-second bar hang

2 rounds:

5 Handstands with feet on box

10 Band-assisted Pistols

15 Ring Rows
Pre-WOD Mobility:

Trap scrub (2 min each side)

Calf/Achilles smash (2 min each side)

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

FROOD (2 min each side)

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