CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 1 minute
8 Jumping Squats
5 Pull-ups or Ring Rows
5 Push-ups
5 V-ups
2 Turkish Get-ups
Pre-WOD mobility:
Hip flexor smash (2 min each side)
Blue angel (2 min each side)
Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Post-WOD Recovery
T-spine rake/roll (3 min)
Psoas smash (slam ball) (2 min each side)