CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Run 400M

10-5-2 reps of:

Pull-ups (progressively harder)

Push-ups (hand-release)

Follow each round with a 15-second L-sit

Practice ring muscle-ups for 10 minutes
Pre-WOD mobility:

Blue angel (2 min each side)

Banded elbow extension (2 min each side)


Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Post-WOD Recovery

FROOD (2 min each side)

Psoas smash (2 min each side)

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