CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Row or Bike for 2 mins
3 rounds:
25M Bear Crawl
25M Crab Walk
5 DB Hang Squat Snatches each side
Pre-WOD Mobility:
Banded OH distraction/couch stretch combo (2 min each side)
T-spine smash (roller)(3 min)
Overhead Squat (7-7)
Overhead Squat (5-5)
Overhead Squat (3-3)
Overhead Squat (1-1)
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Shoulder rotator smash/floss (2 min each side)