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)