CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds of:
3 Dive Bomber Push-ups
6 Squats with 3-second hold at bottom
9 PVC Passthroughs
Pre-WOD mobility:
10 x banded (at waist) OH squats
5 x up to downward dog (10 sec hold each)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Trap scrub (2 min each side)