CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
10 Wall-facing Squats
10 GHD Back Extensions
10 PVC Passthroughs
5 Overhead Squats, empty bar, slow
Pre-WOD mobility:
T-spine anchor (3 min)
Suprapatellar smash/floss (2 min each side)
Weightlifting
Overhead Squat (1-1-1-1-1-1-1)
Post-WOD Recovery
Saddle stretch (3 min hold)
Banded OH distraction (2 min each side)