CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
6 Single-leg KB Deadlift per side
6 Burpee Broad Jump
Pre-WOD Mobility:
MBOD (2 min each side)
T-spine rake/roll (4 min)
Metcon
Metcon (Time)
42-30-18 reps for time, split with a partner:
Deadlift, 225/155 lbs
DB Push Press, 50/35 lbs (each hand)
If no partner, do 21-15-9 reps
Post-WOD Recovery
Seated hamstring stretch (4 min hold)
Banded OH distraction (2 min each side)