On the Up and Up

CrossFit Kent Island – CrossFit


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 (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)

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