CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 Push-ups with arm rotation
10 DB Snatch (alternate arms)
Pre-WOD mobility:
Banded OH distraction (2 min each side)
Glute smash (2 min each side)
Metcon
Metcon (Time)
15-12-9 reps for time of:
Burpee
C2B Pull-up
Rest 5 minutes, then:
15-12-9 reps for time of:
Burpee
Pull-up
Post-WOD Recovery
Lat smash (2 min each side)
Hip flexor smash (2 min each side)