CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 250M
25M Bear Crawl
7 Burpee Pull-ups
Pre-WOD Mobility:
Banded OH distraction (2 min each side)
Iron cross (2 min each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
Run 200M
15 Thrusters, 75/55 lbs
5 Strict Pull-ups
Post-WOD Recovery
Shoulder rotator smash/floss (2 min each side)
Suprapatellar smash/floss (2 min each side)