CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
21-15-9 reps (not for time):
Slamballs
GHD Back Extensions
Side plank (seconds = reps on each side)
Pre-WOD mobility:
Trap scrub (2 min each side)
Banded OH distraction (2 min each side)
Metcon (Time)
5 rounds for time of:
50M Farmers Carry, 50/35 lbs
10 Knees-to-elbows
50M Farmers Carry, 50/35 lbs
10M Handstand Walk
Post-WOD Recovery
Armpit smash (2 min each side)
FROOD (barbell over shoulder) (2 min each side)