CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 200M
25 Squats
25M Bear Crawl
50M Overhead Walking Lunge, 1 dumbbell (switch hands halfway)
Ramp-up Overhead Squats in a 10-10-10 format (start w/ empty bar)
Pre-WOD Mobility:
T-spine anchor (2 min)
Suprapatellar smash/floss (2 min each side)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Post-WOD Recovery
T-spine rake/roll (3 min)
Seated hamstring stretch (3 min hold)