CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
20-16-12 reps of:
Goblet Squat
Russian KB Swing
Alternating arm-to-leg V-ups
Pre-WOD mobility:
Low back smash (2 min each side)
Forearm smash (2 min each side)
Weightlifting
Deficit Deadlift (5-5-5)
Metcon
Metcon (No Measure)
3 rounds, not for time:
200M Farmer Carry
20 Sandbag Complex (1 rep = Thruster + Back Squat Thruster)
2 Rope Climbs (scale to 2x max bar hang)
Post-WOD Recovery
Forearm/wrist stretch (2 min)
5 x Upward to downward dog (10 sec each)