CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

Run 200M

Burgener Warmup

Run 200M

Ramp-up to WOD weight with the sequence 10-8-6
Pre-WOD Mobility:

T-spine anchor (3 min)

Quad smash (barbell) (2 min each side)


SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Post-WOD Recovery

MBOD (2 min each side)

Lat smash (barbell) (2 min each side)

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