CrossFit Kent Island – CrossFit

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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)


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)

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