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)