CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
Run 200M
10 Jumping Squats
10 PVC Passthroughs
10 Hand-release Push-ups
5 Pull-ups
Pre-WOD Mobility:
Combo: Banded OH distraction/Couch stretch (3 min each side)
Metcon (Time)
15-12-9 reps, for time of:
Burpee
Chest-to-bar Pull-up
rest 5 minutes, then…
Metcon (Time)
15-12-9 reps, for time of:
Burpee
Pull-up
Post-WOD Recovery
Lat smash (2 min each side)
Trap scrub (2 min each side)