CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
25 Double-unders / 50 Singles
20 Lunges
15 KB Swings
10 Pull-ups
5 Handstand Push-ups
Pre-WOD mobility:
T-spine rake/roll (3 min)
MBOD (2 min each side)
Metcon
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
ROMWOD