CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
10 Burpees
10 Squats
8 Burpees
1 Wall Walk
6 Burpees
10 Banded Squats
4 Burpees
10 Banded Overhead Squats
2 Burpees
1 minute Overhead Squat Hold
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
T-spine rake/roll (3 min)
Quad stretch (2 min each side)