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
Short ROMWOD