CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
2 rounds:
10 Knees-to-elbows
25M Bear Crawl
Pre-WOD mobility:
Banded bully (2 min each side)
Trap scrub (2 min each side)
Weightlifting
Push Press (7-7-7)
Metcon
Metcon (Time)
4 rounds for time:
100m Double-arm KB Front Rack Carry,
50m Bear Crawl – Sandbag Drag,
25 Push-ups
Post-WOD Recovery
Short ROMWOD