Pull Up Push Down

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

Run 800M

2 rounds of:

10 Knees to Elbows

10 Side Planks

5 DB Push Presses each side
Pre-WOD mobility:

Trap scrub (2 min each side)

Calf stretch (2 min each side)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

Run 200M

20 DB Snatches, 50/35 lbs

5 Bar Muscle-ups

Post-WOD Recovery


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