CrossFit Kent Island – CrossFit
Warm-up
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)
Metcon
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)