CrossFit Kent Island – CrossFit
Warm-up
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)
Metcon
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)