CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Plank wars (partner vs. partner)
Tunnel of Love (whole class moves the tunnel)
1 Partner does 50 Double-unders/100 Singles while other partner holds wall sit
Pre-WOD Mobilty:
T-spine smash (roller/rake)(2 min each side)
Super couch (2 min each side)
Metcon (Time)
Teams of 2, for time:
400 Double Unders
200 AbMat Sit-ups
100 Hang Power Cleans, 135/95 lbs
50 Strict Handstand Push-ups
If doing it solo cut the reps in half
Post-WOD Recovery
Trap scrub (supernova/double lax)(2 min each side)
Psoas smash (slam ball)(2 min each side)