CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
10 DB Thrusters
10 Burpees
Banded oly wall squat (2 min)
Glute smash (2 min each side)
Weightlifting
Tempo Back Squat (3-3-3-3-3)
3 seconds down, 3 seconds bottom, explode up
Post-WOD Recovery
Saddle stretch (3 min hold)
Seated adductor stretch (3 min hold)