CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
50M Bear Crawl
10 Strict Knees to Elbows
Pre-WOD mobility:
Trap scrub (2 min each side)
Banded elbow distraction (10 x each side)
5 x inchworms
Metcon
Metcon (Time)
4 rounds for time:
Run 400 meters
15 Handstand Push-ups
2 Rope Climbs
Post-WOD Recovery
Forearm smash (2 min each side)
T-spine smash (3 min)