CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds:
10 DB Push Press
10 Alternating Foot V-ups
Pre-WOD Mobility:
Banded bully (2 min each side)
Seated hamstring stretch (4 min)
Weightlifting
Bench Press (9-7-5-3)
Metcon
Metcon (No Measure)
Ruck or Run 2 miles
Post-WOD Recovery
Barbell pec smash (2 min each side)
Side hip smash (2 min each side)