CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds not for time of:
1 min of Rowing
12 Lunges
6 GHD Hip Extensions
6 V-ups
6 Handstand Shoulder Taps
4 Turkish Get-ups
Pre-WOD Mobility:
Trap scrub (2 min each side)
5 x upward to downward dog (10 sec each position)
Metcon
Metcon (Time)
5 rounds for time:
25M DB Lunge (2x 50/35 lbs DBs)
20-sec L-sit (accumulate)
15M Handstand Walk
Post-WOD Recovery
First rib smash (weighted barbell on rig) (2 min each side)
T-spine rake/roll (4 min)