Viking Funeral

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Row 1 minute (speed up each round)

8 Good Mornings, bar

8 Muscle Snatches, bar

8 Overhead Squats, bar
Pre-WOD Mobility:

T-spine smash (3 min)

Metcon

Metcon (5 Rounds for time)

5 rounds, each for time:

15 Pull-ups

50M Farmer Carry, 53/35 lbs

Row 250M

Rest 3 minutes in between rounds

Post-WOD Recovery

Armpit smash (2 min each side)

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