CrossFit Kent Island – CrossFit
Pre-WOD Mobility
Banded OH distraction/couch stretch combo (3 min each side)
CFKI NYE (Time)
For time:
Jan 31- Jumping Lunges
Feb 28- Handstand Push-ups
Mar 31- Air squats
Apr 30- Box jumps, 24/20″
May 31- Toes-to-bar
Jun 30- Walking lunges
Jul 31- Pull ups
Aug 31- KB Swings, 53/35 lbs
Sept 30- KB Snatches, 53/35 lbs
Oct 31- Wallballs, 20/14 lbs
Nov 30- Double-unders
Dec 31- Burpees
Post-WOD Recovery
Quad smash (2 min each side)
Lat smash (2 min each side)