CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
Row 250M
10 Ring Rows
5 Ring Dips (ground assisted if necessary)
Pre-WOD mobility:
Banded OH distraction (2 min each side)
Couch stretch (2 min each side)
Deadlift (10-5-3-2)
Metcon (Time)
15-12-9 reps for time:
Deadlifts, 315/215 lbs
Ring Muscle-ups
Post-WOD Recovery
Low back smash (3 min each side)