CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 400M
15 Squats
5 Handstand Push-ups
Overhead Squats 10-10-10, starting with empty bar or PVC
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
Seated hamstring stretch (2 min each side)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Post-WOD Recovery
Shoulder rotator smash/floss (2 min each side)
Quad smash (roller)(2 min each side)