CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
10 Wall-facing Squats
10 PVC Passthroughs
5 Overhead Squats (3 sec descent, 3 sec ascent)
Pre-WOD Mobility:
Calf smash (2 min each side)
T-spine anchor/smash (4 min)
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)
Shoulder rotator smash/floss (2 min each side)