CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
Run 400M
10 Wall-facing Squats (squat therapy-style)
10 GHD Sit-ups
10 PVC Passthroughs
Pre-WOD mobility:
10 x banded OH squats (at waist, at rig)
Calf stretch (2 min each side)
Metcon (Time)
In 5 min windows:
Run 800M (2 laps)
Max reps in time remaining, Overhead Squat, 115/75 lbs
Rest 3 mins between rounds. Repeat until 45 Overhead Squats have been achieved.
Post-WOD Recovery
Calf smash (2 min each side)
Suprapatellar smash/floss (2 min each side)