CrossFit Kent Island – CrossFit
Warm-up (No Measure)
3 rounds:
Run 200M
7 PVC Passthroughs
7 PVC Overhead Squats
7 Push-ups
4 C2B Pull-ups or Ring Rows
Pre-WOD mobility:
Banded elbow distraction (2 min each side)
Banded bully (2 min each side)
Metcon (3 Rounds for reps)
For 3 cycles:
AMRAP in 3 mins of:
10 Burpees
3 Muscle-ups
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Post-WOD Recovery
FROOD (2 min each side)
Lat smash (roller) (2 min each side)