CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
2 rounds:
10 Dips
20 Mountain Climbers
25M Bear Crawl
Pre-WOD Mobility:
Trap scrub (2 min each side)
Suprapatellar smash/floss (2 min each side)
Metcon (AMRAP – Reps)
For max reps at each station:
Tabata DB Presses, 35/25 lbs
Tabata Weighted Jumping Lunges
Tabata Ring Dips
Tabata Weighted Walking Lunges
Tabata DB Push Presses
Post-WOD Recovery
Blue angel (2 min each side)
Quad smash (2 min each side)