CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
50 Single Unders
10 Knee-to-Elbow Push-ups
10 Jumping Squats
25 Double-unders (or 10 attempts)
10 Wallballs with 3-sec pause at bottom
5 Box Jumps
Pre-WOD mobility:
Oly wall squat (3 min)
T-spine rake/roll (3 min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 minutes:
20 Wallballs, 20/14 lbs
20 Box Jumps, 24/20″
20 KB Swings, 53/35 lbs
20 Burpees
Post-WOD Recovery
MBOD (2 min each side)
Lat smash (2 min each side)