CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 1 minute
10 Bent-over Rows – empty/light barbell
8 Hip & Back Extensions
5 High Box Jumps
Pre-WOD Mobility:
MBOD (2 min each side)
T-spine rake/roll (3 min)
Metcon
1000m Row (Time)
Max Effort 1000m Row
3 attempts to establish a best time, with as much rest as needed in between efforts
Post-WOD Recovery
Glute smash (2 min each side)
T-spine smash (double lax ball)(4 min)