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CrossFit Kent Island – CrossFit

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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)


Deficit Deadlift (5-5-5)


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)

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