CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
10 Wallballs
10 PVC Passthroughs
10 Turkish Get-ups (5 each side)
10 GHD Hip Extensions
Pre-WOD mobility:
Trap scrub (2 min each side)
Banded OH distraction (2 min each side)
Shoulder Press (1-1-1-1-1)
Push Press (3-3-3-3-3)
Push Jerk (5-5-5-5-5)
Post-WOD Recovery
FROOD (2 min each side)
T-spine smash (roller)(2 min each side)