CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
15-12-9 reps of:
DB Hang Squat Cleans
DB Presses
Supermen
Pre-WOD mobility:
Oly wall squat (banded) (3 min)
Banded OH distraction (2 min each side)
Metcon
Metcon (Time)
With a partner, 8 rounds for time of:
15 Wall Balls, 20/14 lbs
15/10 Bike Calories
15 Wall Balls, 20/14 lbs
Partners alternate complete rounds (4 rounds each).
Once partner 1 finishes 1 round, partner 2 performs the same work. This cycle repeats until each person has performed 4 rounds and the clock stops.
If you’re on your own, do 4 rounds with a 2 minute rest in between rounds
Pre-WOD Mobility
Suprapatellar smash/floss (2 min each side)
Shoulder rotator smash/floss (2 min each side)