RopeFest

CrossFit Kent Island – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

3 Knees-to-elbows

3 Strict or Negative Pull-ups
Pre-WOD mobility:

Super couch (2 min each side)

Metcon

Metcon (Time)

2 rounds for time of:

Run 800m

30 V-ups

8 Rope Climbs

Post-WOD Recovery

Short ROMWOD