CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Row 500M
21-15-9 of:
Wallball
KB Swing
Hip Bridge
Pre-WOD mobility:
Glute smash (2 min each side)
Couch stretch (2 min each side)
Deadlift (15 minutes to find 2RM)
Metcon (Time)
5 rounds for time:
– 5 Deadlifts, 275/185 lbs
– 10 Burpees
Post-WOD Recovery
Short ROMWOD