CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
Tabata Double-unders, 2 mins
Tabata Side Plank, 1 min
Tabata Hollow Hold, 1 min
Pre-WOD Mobility:
Banded bully (2 min each side)
T-spine smash (roller/rake)(4 min)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes:
35 Double-unders
14 Kettlebell Snatches, 53/35 lbs
Metcon (No Measure)
Have fun with Pegboard Ascents and/or Seated Sled Pulls
Post-WOD Recovery
Short ROMWOD